Get Better Posture with These 10 Simple Exercises
Work Wellness

Get Better Posture with These 10 Simple Exercises

AutonomousAutonomous | Oct 1, 2021
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Do you know that the correct posture at work can help you have a better work experience and keep you more active throughout the day? Knowing and adopting the right type of posture is mandatory to stay fit and healthy. But what we usually see is that people struggle to get a good posture. The best way to get this problem solved is to do the right exercises for posture.

We know that, like most of the office workers, you might be wondering what these exercises could be. The good thing is that posture-improving exercises are pretty simple, and you don’t need any coach for that.

There are some simple exercises that can help you improve your posture after a few sessions. To make things easier for you, we have shared these posture correction exercises in this article. Ready to explore and use them to improve your posture? Let's keep reading.

10 Simple Posture Exercises for You to Practice

1. Forward Fold

Forward Fold as posture exercises

Often, you feel great discomfort due to tension in the hamstrings, spine, and glutes. This standing stretch exercise will help you release tension from these points and give you a much-relieving effect. You can feel this stretch and a feeling of opening and lengthening of the spine while you are in this pose.

All you need to do is stand in a way that your big toes touch while heels are slightly apart. Next, bring one of your hands to your hips and fold forwards. Ensure that your chin is tucked against your chest while you bend your knees a bit, soften your hips and let your spine lengthen as you let your head fall downwards. It is better not to stay in this position for more than a minute.  

2. Child’s Pose

A child's pose is one of the most basic posture exercises. The role of this exercise is mainly to release the tension from the lower back and glutes. What you're supposed to do is to sit on your shin bones and keep your knees close, your toes touching the floor while your heels are spread apart on either side.

Once you’re in this position, fold forwards and place your hands in front of you in an extended position to feel the stretch in your arms and lengthening in the back. While sinking your hips down to your feet, ensure that you place your forehead on the floor. Do not forget that you should continue to breathe gently and stay in this position for about 5 minutes. 

3. Chest Opener

Chest Opener as posture exercises

This exercise is designed to avoid a slouched back that often happens when you spend most of your day sitting. A chest opener is such a simple exercise that you can do while being in your office. You can also do this exercise while sitting, making it a seated stretch exercise; just ensure that your back is straight while sitting and stretching this way.

If you’re doing it while standing, stand with your feet at a slight distance and bring your arms behind you. Interlace your fingers in this position and press your palms in between them. While doing this, make sure that your head, neck, and spine are all in one line and breathe. In this position, you should take at least five deep breaths and repeat after at least 10 minutes.

4. Cat-Cow

If you are looking for an exercise to improve your blood circulation while relieving any muscle pain in your back, spine, and glutes, cat-cow is the best exercise for you. To perform this exercise, you need to sit in a cow position with your palms, knees, and big toes touching the floor.

Next, inhale while looking upwards and dropping your abdomen downwards; then exhale while tucking your chin to your chest and create an upward arch with your spine towards the ceiling. If you wish to get the best results, continue doing this for the next one minute. 

5. High Plank

High Plank

Plank position is something that every one of you would have heard or done at least once. This postural correction exercise is great for building a stronger core and creating a better balance. The difference between this plank and the traditional plank is that you can do the same with your standing desk; therefore, it can be seen as a standing desk exercise.

Place your palms and your big toes on the floor, lift heels and raise hips while straightening your back and engaging your core. Stay in this position for at least 1 minute every day, and the results will be beautiful. 

6. Side Plank

A side plank is also a posture exercise that helps you correct your posture. The position is quite simple, and you would have seen many gym trainers do this too. You should couple it with high planks to get the best results. 

7. Pigeon Pose

Pigeon Pose

Pigeon pose is a yoga pose and is used as a hip opener exercise. This position can help you stretch your quadriceps and sciatic nerves, too; therefore, it helps in correcting your balance and posture. 

8. Glute Squeeze

Glute squeeze is another simple exercise that you can do while sitting in a posture correction chair to get the best results. All you need to do is squeeze your glutes a bit for a couple of seconds and then release them while you’re sitting. Doing this repetitively can help you correct your hip alignment and eventually get a better posture. 

9. Thoracic Spine Rotation

Thoracic spine rotation is a simple posture exercise that helps you release tension from your back and improve your balance. Remember that you should keep inhaling and exhaling while doing this posture exercise as that helps in relieving tightness in muscles. 

10. Isometric Rows

Isometric Rows

Isometric rows are a suitable exercise for people who sit for extended hours. This is a very simple postural correction exercise that you can do while sitting in your chair. Keep your arms in a bent position in a way that your fingers and your palms face each other. Inhale and Exhale deeply while moving your elbows back and forth the way you would do the whole rowing.   

End Note

Today we shared a very simple better posture workout with you to make it easier to get your desired posture. We hope you will take note from here and add some of these posture exercises to your routine to correct your posture.

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