Top 10 Exercises for Better Posture
Stand Tall and Proud with These Top 10 Posture-Improving Exercises
Ah, good posture. It’s something we all strive for, but it’s not always easy to achieve. We sit at desks all day, we hunch over our phones, and before we know it, we’re walking around like Quasimodo.
But don’t worry, my friends, for I am here to help you straighten up and fly right. Here are the top 10 exercises for better posture.
- Shoulder Blade Squeezes: Sit or stand with your shoulders relaxed, then squeeze your shoulder blades together as if you’re trying to hold a pencil between them. Hold for 5–10 seconds, then release. Repeat 10–15 times.
- Wall Angels: Stand with your back against a wall, feet shoulder-width apart. Raise your arms to shoulder height and bend your elbows so your hands are touching the wall. Slowly raise your arms above your head, keeping them against the wall, then lower them back down. Repeat 10–15 times.
- Plank: Get into a push-up position, but instead of lowering yourself to the ground, hold yourself in a straight line from head to heels. Keep your core engaged and hold for as long as you can.
- Cat-Cow Stretch: Get on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, dropping your belly toward the ground and lifting your head and tailbone. Exhale and round your spine, tucking your chin to your chest and lifting your mid-back toward the ceiling. Repeat 10–15 times.
- Scapular Retraction: Sit or stand with your arms by your sides, palms facing forward. Squeeze your shoulder blades together and hold for 5–10 seconds, then release. Repeat 10–15 times.
- Thoracic Extension: Sit on the floor with your legs extended in front of you. Place your hands behind your head, elbows out to the sides. Inhale and arch your back, lifting your chest toward the ceiling. Exhale and release. Repeat 10–15 times.
- Chest Opener: Stand with your arms extended out to the sides, palms facing forward. Slowly bring your arms back, squeezing your shoulder blades together and opening up your chest. Hold for 5–10 seconds, then release. Repeat 10–15 times.
- Hip Flexor Stretch: Kneel on one knee, with your other foot flat on the ground in front of you. Engage your core and shift your weight forward, feeling a stretch in your hip flexor. Hold for 30 seconds, then switch sides and repeat.
- Superman: Lie face down on the floor, arms extended in front of you. Lift your arms, chest, and legs off the ground as high as you can, then release. Repeat 10–15 times.
- Bridge: Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the ground, squeezing your glutes and engaging your core. Hold for 5–10 seconds, then release. Repeat 10–15 times.
That’s it, folks. The top 10 exercises for better posture. Incorporate these into your daily routine and you’ll be standing tall and proud in no time. And hey, maybe you’ll even start getting compliments on your posture. Stranger things have happened.
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