Many people face the issue of having bad posture due to their lifestyle, sitting in front of a computer for hours altogether or slouching on the couch. Daily exercise can help strengthen muscles to counteract the negative effects of our daily habits, but not all exercises are created equal when it comes to improving posture. Below are the best exercises you can do to improve your posture and ward off pain and discomfort.
Stretching Your Chest
When we sit for long periods of time or slouch over our electronic devices, our chest muscles often become tight and shortened, pulling our shoulders forward and causing slouching. The best stretches to counteract this are doorway chest stretches or arm circles. Stand in a doorway with your arms placed on either side of the door frame, then lean forward gently to stretch out your chest. Alternatively, stand tall and extend your arms out to the sides, making small circles backward, and then forward to stretch your chest and shoulders.
Strengthening Your Back Muscles
Weak back muscles can contribute to poor posture and even back pain. Get into the habit of doing exercises that strengthen your back muscles, such as dumbbell rows or the Superman pose. Dumbbell rows involve holding a weight in one hand, bending over with a straight back, and then pulling the weight up towards your chest with your elbow bent. The Superman pose involves lying face down on the floor with your arms extended overhead and your legs straight. Lift your arms and legs as high as possible, contracting your back muscles to hold the position.
Stabilizing Your Core
Your core muscles play an important role in maintaining good posture. They help stabilize your spine and pelvis while standing or sitting. Engage your core muscles regularly by doing planks or side planks. To do a plank, start in a push-up position, but instead of lowering yourself down, hold the position with your arms straight for as long as you can, engaging your core muscles the entire time. To do a side plank, lie on your side and raise your body up with your arm extended straight above you, holding the position for as long as possible.
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