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4 Exercises To Improve Your Posture

Having good posture isn't just about looking good. It helps you to develop strength, flexibility and even balance in your body which can result in less muscle pain and more energy throughout the day. Proper posture can also reduce stress on your muscles and ligaments which can reduce your risk of injury.

Improving your posture allows you to become more aware of your muscles, making it easier to correct your own posture. So here are 4 exercises you can do at home that can help improve your posture:

Exercise #1 - Child's Pose

This resting pose stretches and lengthens your spine, glutes, and hamstrings. The child’s pose helps to release tension in your lower back and neck.

To do this:

  1. Sit on your shinbones with your knees together, your big toes touching, and your heels splayed out to the side.

  2. Fold forward at your hips and walk your hands out in front of you.

  3. Sink your hips back down toward your feet. If your thighs won’t go all the way down, place a pillow or folded blanket under them for support.

  4. Gently place your forehead on the floor or turn your head to one side.

  5. Keep your arms extended or rest them along your body.

  6. Breathe deeply into the back of your rib cage and waist.

  7. Relax in this pose for up to 5 minutes while continuing to breathe deeply.


Exercise #2 - High Plank

The high plank pose helps to relieve pain and stiffness throughout your body while strengthening your shoulders, glutes, and hamstrings. It also helps you develop balance and strength in your core and back which is both important for good posture.

To do this:

  1. Come onto all fours and straighten your legs, lift your heels, and raise your hips.

  2. Straighten your back and engage your abdominal, arm, and leg muscles.

  3. Lengthen the back of your neck, soften your throat, and look down at the floor.

  4. Make sure to keep your chest open and your shoulders back.

  5. Hold this position for up to 1 minute at a time.


Exercise #3 - Cat Cow

Cat cow stretches and massages your spine. It also helps to relieve tension in your torso, shoulders and neck while promoting blood circulation.

To do this:

1. Come onto your hands and knees with your weight balanced evenly between all four points.

2. Inhale to look up, dropping your abdomen down toward the ground as you extend your spine.

3. Exhale and arch your spine toward the ceiling and tuck your chin into your chest.

4. Continue this movement for at least 1 minute.


Exercise #4 - Downward-Facing Dog

The downward-facing dog pose helps to relieve back pain, while also strengthening and aligning your back muscles. Practicing it regularly will help improve your posture.

To do this:

1. Lying with your stomach on the floor, press into your hands as you tuck your toes under your

feet and lift your heels.

2. Lift your knees and hips to bring your sitting bones up toward the ceiling.

3. Bend your knees slightly and lengthen your spine.

4. Keep your ears in line with your upper arms or tuck your chin all the way into your chest.

5. Press firmly into your hands and keep your heels slightly lifted.

6. Remain in this pose for up to 1 minute.


Disclaimer: If you suffer from back pain or any injury, please seek advice from a physical therapist before attempting any of these exercises!

For more exercises or if you need additional advice on improving your posture and health, feel free to add a comment below. Don't forget you can like and follow us on Facebook @enhancerehabtt and Instagram @enhancerehab_tt for more updates like these!

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