Want to improve your posture but don’t know where to start? You’re in luck! These five exercises can be done easily at home and will help you on your way to better posture and a healthy spine in no time.
- The first exercise is the neck retraction
This is a great way to stretch out the muscles in the back of the neck and get rid of that forward head posture that so many of us are guilty of these days. To do this exercise, simply sit or stand up straight and bring your chin down towards your chest. Then, using your hand, apply gentle pressure to your forehead and push your head back until you feel a stretch in the back of the neck. Hold this position for 30 seconds before releasing. Repeat 2-3 times.
- The second exercise is doorframe stretching
This one is great for opening up the chest and shoulders, which can help improve your overall posture. To do this stretch, stand in a doorway with your arms at 90-degree angles, as if you were going to do a push-up against the doorframe. Lean forward until you feel a stretch in the chest and shoulders, then hold for 30 seconds before releasing. Repeat 2-3 times.
- The third exercise is the upper back extension
This one helps combat hunched over posture by lengthening and strengthening the muscles in the upper back. To do this exercise, start on all fours with your hands under your shoulders and your knees under your hips. Slowly arch your back upwards until you feel a gentle stretch, then hold for 30 seconds before releasing. Repeat 2-3 times.
- The fourth exercise is cobra pose
This is a great all-around posture improving exercise that helps elongate the spine and open up the chest. To do this pose, lie face down on the ground with your feet hip-width apart and your hands under your shoulders. Slowly press up off the ground, leading with your chest until your spine is fully extended. Hold for 30 seconds before releasing back down to the ground. Repeat 2-3 times.
- The fifth and final exercise is cat-cow pose
This one helps improve flexibility in the spine and is great for overall body alignment. To do this pose, start on all fours with your hands under your shoulders and knees under hips, just like in upper back extension exercise above. As you inhale, drop your belly button towards the floor while lifting your gaze and tailbone towards the ceiling into cow pose. As you exhale, round your spine towards the ceiling into cat pose. Continue alternating between these two poses for 10 breaths total.
There you have it – five easy exercises that you can do at home to help improve your posture!
Remember to focus on form over quantity when doing these exercises – it’s recommended that you start with two sets of each exercise and slowly increase as you get more comfortable with them. Stay consistent with these exercises and soon you’ll notice an improvement in not only how you look but how you feel as well!