7 Exercises to Improve Bad Posture

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Having a good posture is quite important as it helps strengthen your body and enhances flexibility as well. Proper posture also helps in the reduction of muscle pain and ligaments leading to a decrease with the chances of injury as well.

Your posture defines your lifestyle as well and improving it helps you be aware of your body too. When you start fixing your posture, you would notice the tightness in your body that will start releasing with exercising. It's good a sign if you are ready to take the first step.

Having a good posture also helps in building up your confidence and now, if you wish to learn how to get it right, here are 7 exercises that will help you improve your posture. Follow the steps and say goodbye to sore muscles!

Child Or Baby Pose

Give your back a great exercise that lengthens your spine and hamstrings. The child's pose as an exercise is a great way to release the tension away from your lower back as well as the neck region.

How to do it

  • Sit down with your knees spread apart and your big toes touch each other. Rest down on your heels.
  • Sit straight and extend your spine up towards your crown.
  • Bow forward as you exhale and drape your torso between your thighs. Touch your forehead to the floor.
  • Now, extend your arms and face your palms downwards towards the floor.
  • Keep your buttocks in touch with your heels. Start lengthening from your hips first, then your armpits and then further towards your fingertips.

Cat-Cow 

Practicing cat-cow exercise enhances your spine and massages it. It relieves the tension from your torso, shoulder, and neck. Further, it improves your posture whilst also promoting blood circulation.

How to do it: 

  • Balance your knees and hands on the floor evenly. Now, Inhale when you look up whilst your abdomen is facing downwards towards the ground as you extend your spine.
  • Exhale as you arch your spine facing the ceiling and touch your chin to the chest.
  • Continue this at least for 1 minute as this exercise helps improve your posture.

Chest Opener 

Chest Opener

Chest opener is an exercise that helps stretch your chest, relaxing your muscles and is useful for people with a sedentary lifestyle. As you exercise for your chest, your posture also becomes better with time.

How to do it: 

  • Stand with your feet apart and take your hand behind your back. Now, interlace your fingers with your palm and press them together. You can also take a towel in case your hands don't touch each other.
  • Make sure you keep your head, neck, and spine aligned and look forward.
  • Inhale when you lift your chest towards the ceiling and then bring your hands down the floor.
  • Do deep breathing and hold this pose for 5 breaths.
  • Relax and then repeat this exercise 10 times.

High Plank

Planks are a great way to release pain and stiffness from your body. This exercise is known to strengthen your shoulders and hamstrings. It helps in balancing and strengthens your core and back. It helps in a good posture.

How to do it: 

  • Face your palms on the floor and lay straight on them. Strengthen your legs and lift yourself up with your heels. Raise your hips now.
  • You need to straighten your back to do the high plank right, making sure you engage your abdomen, arms, and legs.
  • Further, extend the back of your neck and relax your throat. Look down at the floor.
  • Keep your chest open and keep your shoulders back. Now, hold this position for max one minute. This is one of the best ways to improve your posture.

Downward Facing Dog

This exercise being a forward bend helps in resting your entire body. It helps relieve tension and pain and strengthens your back muscles.

How to do it: 

  • Firstly, lie down on your stomach on the floor. Then tuck your toes under your feet and lift your heels.
  • Push your back toward the ceiling and lift your thighs and knees upwards.
  • Now, lengthen your spine and keeps your ears aligned with upper arms. Now, bring your chin towards your chest. Keep your heels lifted but slightly.
  • Follow this position for at least 1 minute.

The Bending Tree Pose

Tree poses help build your strength as well as muscles. The pose is a great remedy for flat feet and like a tree, you extend your body for a great posture.

How to do it: 

  • Stand straight and keep your legs slightly apart. Inhale as you raise your hands.
  • Pull all your fingers together into a lock position.
  • As you exhale, bend on one side without changing your standing position. As you do this exercise, you will notice the sensation of your muscles.
  • Hold this position for at least 20 seconds and then do the same on the other side.

Balancing Table Pose

This exercise is designed to improve your posture and enhance your muscles.

Balancing Table Pose

How to do it: 

  • Your start position will be on all fours and then, as you inhale, you need to take the right leg back.
  • Straighten your leg and then pull your opposite hand forward. Try to be in a straight line as you do this one.
  • Hold for 20 seconds and do the same with the other hand.

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