Improve your posture with these 5 simple exercises
What's the story
Maintaining good posture is critical for your health and well-being.
Poor posture can cause discomfort, pain, and even long-term health problems.
Including certain back exercises in your routine can help strengthen the muscles supporting your spine, resulting in better posture.
Here are five effective exercises intended to energize your back and improve your posture.
Drive 1
Superman exercise for core strength
Targeting the lower back, glutes, and shoulders, the superman exercise is a great way to strengthen your back.
Lie face down on a mat with arms extended in front of you.
Lift your arms, chest, and legs off the ground as high as possible, keeping your neck neutral.
Hold for a few seconds before lowering back down.
Repeat 10-15 times to strengthen the core muscles supporting good posture.
Drive 2
Cat-Cow stretch for flexibility
The cat-cow stretch is a gentle way to increase flexibility in the spine while relieving tension in the back muscles.
Start on all fours with hands under shoulders and knees under hips.
Inhale deeply while arching your back (cow position), then exhale as you round it (cat position).
This dynamic movement helps improve spinal mobility when repeated ten times daily.
Drive 3
Plank pose for stability
Planking works out several muscle groups, important for spine alignment while performing daily tasks or sitting for long hours.
Start face down, elbows under shoulders, creating right angles with your arms and body.
Keep toes pointed forward and maintain the position, breathing evenly for thirty seconds.
Gradually increase the duration over weeks and months with regular practice for optimal results.
Drive 4
Bridge exercise for glute activation
The bridge exercise fires up glutes, stabilizing the pelvis for improved posture and body mechanics.
Lie on a flat surface, bend your knees, and place feet hip-width apart.
Lift your hips, squeezing buttocks tightly, then pause and return to the starting point.
Repeat this sequence for 12 repetitions per session, three sessions weekly for optimal benefits.