Having a good posture is about more than looking good. It helps you to develop strength, flexibility, and balance in your body. These can all lead to less muscle pain and more energy throughout the day. Proper posture also reduces stress on your muscles and ligaments, which can reduce your risk of injury.
Improving your posture also helps you become more aware of your muscles, making it easier to correct your own posture. As you work on your posture and become more aware of your body, you might even notice some imbalances or areas of tightness you weren’t previously aware of.
Read on to learn how to do 12 exercises that’ll help you stand a little taller.
12 Best Moves to Improve Your Bad Posture
- Start on your hands and knees, with your knees as far as shoulders-width apart and big toes touching each other.
- Crawl forward on your hands and extend your arms straight out toward the front of the mat. You can also drape your arms on the floor alongside your body.
- Slowly start to drop your hips back to rest on your heels.
- Rest your forehead on the floor.
- Breathe here for 5–10 deep breaths.
- Stretch out the legs together by sitting on a flat surface
- Bend at the waist until you touch the toes properly (remember the procedure should be slow for good effectiveness). You have to ensure that you are not bouncing while performing this step.
- Touch the toes and uphold a similar posture for at least 20 seconds.
- Your back must be flat during this exercise.
- Try to repeat a similar exercise from 2 to 3 times daily.
- Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward.
- Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling.
- Broaden across your shoulder blades and draw your shoulders away from your ears.
- Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.
- Release the crown of your head toward the floor, but don’t force your chin to your chest.
- Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.
- Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright.
- Start in a pushup position, with your arms straight. Press back through your heels so that the backs of your legs are active, too.
- With your elbows underneath your shoulders, create space between your shoulders and ears so that there’s a slight stretch. Make sure your chest isn’t sinking and keep your shoulder blades back.
- Do 3–5 rounds of 10 breaths, counting your breaths.
- Begin in Downward-Facing Dog.
- Step both feet together and bring your right knee forward between your hands so that your outer right leg is resting on the mat.
- Make sure your left hip is always pointing down toward the mat. If it begins opening up toward the ceiling, draw your right foot closer to your body.
- Stay here with your hands resting on your right leg or walk your hands out in front of you, allowing your torso to rest over your right knee. Hold here.
- Breathe into any areas of tightness and tension for 3–5 breaths, or about 30 seconds.
- Then place your hands on the mat in front of you, tuck your left toes, and step your right foot back. You’ll now be back in Downward-Facing Dog again.
- Step your left foot forward and repeat Pigeon on the left side.
- Lie on your back with your knees bent and raised, your feet flat on the floor, and your arms at your sides.
- Keep your feet hip distance apart and try to keep your leg in vertical alignment with your knee.
- Flex your glutes and push through your heels to raise your hips upward. Try to make a diagonal line from your shoulders to your knees.
- Hold for a short moment before lowering back down.
- Repeat 10 times for 3 sets.
Lie on your belly. Bend your elbows and place your hands on the floor next to the ribs. Your feet and legs are at hip-width. Point your toes, so the tops of your feet are on the floor. On an inhale, begin to peel your chest away from the floor, lifting into spinal extension.
- Stand with your feet about hip-width apart.
- Bring your arms behind you and interlace your fingers with your palms pressing together. Grasp a towel if your hands don’t reach each other.
- Keep your head, neck, and spine in one line as you gaze straight ahead.
- Inhale as you lift your chest toward the ceiling and bring your hands toward the floor.
- Breathe deeply as you hold this pose for 5 breaths.
- Release and relax for a few breaths.
- Repeat at least 10 times.
The United Kingdom’s National Health Service (NHS) provides the following instructions:
- Stand upright with the feet shoulder-width apart.
- Bring the shoulders back and down.
- Interlace the fingers behind the back with the palms up.
- Draw the shoulders back and down, ensuring that the elbows are straight and that there is no arch in the low back.
The NASM suggests several techniques that strengthen and lengthen muscles, including chin tucks:
- Stand with the upper back against the wall, with the feet shoulder-width apart.
- Tuck the chin in and hold for a few seconds.
- Return to the starting position and repeat a number of times.
This can help stretch the muscles in the upper neck.
- Lay down horizontally (your back must face the ceiling).
- Wrap the rope around the left foot.
- Start lifting the left leg and reasonably pull on the rope to support the stretch.
- Hold a similar posture for 2 seconds.
- Relax and repeat the same exercise multiple times.
- You can try with the right leg too.
- Stand tall with the stretched core.
- The left knee must touch the ground.
- Expand the right knee ahead
- Clasp your hand jointly and thrust them in a forward direction.
- Grasp the same posture for 30 to 40 seconds.
- Switch the sides for better results.
Equipment That Helps You To Improve Your Posture
Verteby Comfortable Back Brace
₹499.00 on Amazon
Get a back brace you can’t even feel with the Verteby Comfortable Back Brace. This is one of our best posture-correcting gadgets that’s completely adjustable and super lightweight. It can relieve back pain caused by just about anything.
IsoSpine Back Traction Device
Use trigger point therapy to stretch out your back with the IsoSpine Back Traction Device. This product delivers the same effects as a deep tissue massage and can help strengthen the muscles around your spine.
UPRIGHT GO Posture Device
₹11,999 on Amazon
Track your posture and habits with the UPRIGHT GO Posture Device. This compact device and its app help you improve the way you sit and stand by sending a gentle vibration when you begin to slouch. You should feel improvement in as little as two weeks.
Bad postures make us unhappy and unconfident. People generally fall into four different types of body bad posture: Kyphosis, Lordosis, Flatback, and Forward head. In some conditions, these bad postures can be easily cured through daily exercise. But if the person has childbirth bad posture – it can’t be cured through exercise- You need to consult the healthcare or professional.