Improve your posture in minutes: 5 easy exercises
What's the story
Maintaining a good posture is key to a healthy life. It reduces back pain, improves breathing, and boosts confidence.
Just a few simple exercises can go a long way in improving your posture over time.
Here are five exercises that can help you attain a perfect posture, without requiring any special equipment or much time.
Drive 1
Wall angels
Wall angels work wonders in opening up the chest and building strength in upper back muscles.
For this exercise, stand with your back against a wall, feet shoulder-width apart.
Raise your arms to form a "W" shape with bent elbows at the 90-degree angle.
Slowly slide your arms up to form a "Y" shape while maintaining contact with the wall.
Repeat this motion 10 times to improve flexibility and alignment.
Drive 2
Cat-cow stretch
The cat-cow stretch is great for improving flexibility in the spine and easing out the tension in the neck and shoulders.
Start on all fours with hands placed under shoulders and knees under hips.
Inhale as you arch your back (cow position), raising your head and tailbone towards the ceiling.
Exhale as you round your spine (cat position), tucking chin to chest.
Repeat this sequence 10 times to promote spinal mobility.
Drive 3
Plank pose
The plank pose strengthens your core muscles, which are critical for maintaining the right posture throughout the day.
Start by lying face down, then lift yourself up on forearms and toes, keeping the body straight from head to heels.
Hold the position for 30 seconds in the beginning, slowly increasing the time as you get stronger.
Drive 4
Shoulder blade squeeze
This exercise targets the upper back muscles, which are critical for proper shoulder alignment.
Whether you're sitting or standing, keep your arms at your side.
Then, squeeze your shoulder blades together as if you're trying to hold something between them but without lifting them in a shrug.
Hold this squeeze for a short moment before releasing the tension completely.
Repeat this action 15 times daily for best results.
Drive 5
Child's pose
Child's pose gently stretches and relaxes the lower back, improving posture through relaxation and specific stretching movements.
Just kneel, sit back on your heels, and extend your arms forward until your forehead touches the mat.
Hold this static position for about one minute in each session. Regular practice yields noticeable posture improvements.