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Posted by Brazos Walking Sticks on 7th Mar 2021

Easy Exercises for Perfect Posture + tips

8 exercises for fixing posture!

We recommend doing a posture check and see where your specific faults lie, so you can make the most of these! Each of these exercises is geared for strengthening muscles in a way that takes pressure off your spine. Make sure that these are comfortable for you. You should feel strain, not pain.

Pro-tip: While doing back-focused exercises, your lower back push inward in an uncomfortable way - that's a sign to take a break or consider being done for today.



Superman


Where: Full back, core, shoulders


How:

  1. Lie facedown on the floor with your arms and legs shoulder-width apart.
  2. In one movement, engage your glutes and lower back while raising your legs, arms, and chest off the floor.
  3. Stay for a few seconds, then slowly lower back down.


Bridges


Where: Lower back, core, hips


How:

  1. Place feet flat on ground with your knees raised.
  2. Lift your hips up, making sure your entire back is off the ground. Pushing your knees forward towards the wall in front of you.
  3. Hold for a few seconds, then slowly lower back down.




Swimming Pilates


Where: Full back, core, hips, shoulders


How:

  1. Very similar to superman. When you lift up, alternate lifting your right arm + left leg and then your left arm + left leg, much like you would for a forward stroke while swimming.
  2. Count to whatever feels comfortable for you.
  3. Slowly lower back to the ground 




Planks


Where: Core, lower back


How:

  1. Get in a pushup position with your legs straight behind you and your arms underneath you.
  2. Lift up with your arms and elbows on the ground, engaging your abs.
  3. Hold this position for a while before lowering back down.



Shoulder Rolls


Where: Shoulders


How:

  1. Stand with your feet hip-width apart.
  2. Let your arms hang at your sides.
  3. Breathe in and lift your shoulders up toward your ears.
  4. Move your shoulders back, squeezing the shoulder blades together.
  5. Exhale and drop your shoulders back.
  6. Move your elbows forward completing a circular motion




Across-the-Chest Stretch


Where: Chest, shoulders


How:

  1. Hold your arms out in front of you, parallel to the ground.
  2. Fold your left arm inward towards your right.
  3. Use your right arm to hold it in place, using pressure.
  4. Hold for a few seconds, then alternate arms.


Child's Pose


Where: Chest, upper back, hips


How:

  1. Kneel on the floor with your feet together and your knees hip-width apart. Rest your palms on top of your thighs.
  2. On an exhale, slowly lower your torso to the ground between your knees. Extend your arms in front of you with your palms facing down. Relax your shoulders toward the ground.
  3. Rest in the pose for as long as needed.




Corner Stretch


Where: Chest, shoulders


How:

  1. Face the corner of a room.
  2. Put your feet together, standing about 2 feet away from the corner.
  3. Place a forearm on each side of the wall, elbows a little below shoulder height.
  4. Lean forward, putting pressure on the wall. You should feel a stretch between your chest and shoulders
  5. Hold the stretch 30 to 60 seconds, or a comfortable amount of time.