Best exercises for better posture

Looking to improve your posture?

How to get better posture

Many of us tend to overlook our posture, but it’s an important aspect of our health and wellbeing. Who would have thought how we sit, stand, and move could make such a big impact? 

There are a number of factors that can get in the way of good posture, from sitting at a desk all day, looking down at a smartphone too often, or wearing the wrong shoes. 

Fortunately, posture improvement doesn’t have to be too strenuous, it’s often a matter of strengthening your muscles and changing some of your everyday activities and habits! 

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Causes of bad posture

Poor posture can stem from our everyday habits like carrying heavy objects or working in front of a computer. These activities often make us stoop or bring our head and shoulders forward, which overstretches the muscles in the back of our shoulders. 

The core muscles in your back and abdomen are crucial to lifting your frame and keeping you upright, so if they have grown weaker from being less active, this can cause you to lean forward more than you should. 

Poor posture symptoms

Poor posture can lead to a variety of symptoms, especially if you spend many hours during the day in one position. Some common signs are: 

  • Back pain
  • Neck pain
  • Headaches
  • Limited flexibility
  • Reduced range of motion (how far or comfortably you are able to move)
  • Difficulties with balance

Exercises for better posture

Give these posture exercises a try!


Bird dogs 

  • On all fours, stack your hands directly under your shoulders and make sure your knees are below your hips 

  • Simultaneously extend your right arm straight out in front of your body and left leg straight back behind your body, keeping your torso still and core engaged 

  • Bring your right elbow and left knee in beneath your torso to touch 

  • Repeat on the opposite side and keep alternating 


Glute bridge march 

  • Lie on your back with your legs bent, heels under your knees, and your feet flat on floor 

  • Extend your arms over your chest with your palms facing 

  • Raise your hips so your body forms a straight line from your shoulders to knees 

  • Brace your abs and lift your right knee over your hip, maintaining 90-degree angle of that leg 

  • Hold for two seconds, then lower your right foot 

  • Repeat with your left leg and keep alternating 


Russian twist 

  • Sit on the floor, clasp your hands in front of your chest, then lean your upper body back until your abs are engaged with your legs bent feet on floor 

  • Rotate your torso to the right side, keeping your lower body still 

  • With your gaze following your hands as you move, rotate your torso to the left side, keep alternating 


Flutter kick 

  • Lie on your back with your hands by your side 

  • Straighten your legs and extend them at a 45-degree angle 

  • In a steady movement, alternative lifting between the right and left leg 

If you’re looking to use physical fitness to improve your posture, one of our personal trainers or a member of our fitness team at your centre will be happy to give you some guidance on what steps to take. 

If workout classes are more your thing, why not try one of our Pilates, yoga, or BODYBALANCE classes which provide strength and postural benefits? 

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If your posture is becoming noticeably problematic and painful, consider visiting a doctor or a physical therapist. 

Being more mindful of your posture is essential for maintaining and improving our everyday movement, it’s not too late to improve it. Whether you’re at work or at home, make sure to get away from your desk or sofa for a couple of minutes every hour to move or stretch. Remember – no slouching! 

  

Sources: Effect of an exercise program for posture correction on musculoskeletal pain (National Library of Medicine) | How to improve your posture (British Heart Foundation) | 3 surprising risks of posture (Harvard Health Publishing) | Do you have text neck? How phones are affecting us physically (The Guardian) | Breathe Deeper to Improve Health and Posture (healthline) | The 4 Main Types of Posture (healthline) | Is it too late to save your posture? (Harvard Health Publishing) | 10 Deep Core Exercises To Improve Posture, Boost Strength, And Support Your Pelvic Floor (Women’s Health) 

 

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