Are you looking for answers to the following questions about poor posture? If so, then you have come to the right place.
- Can Exercise Fix Bad Posture?
- How To Fix bad Posture While Sitting?
- How To Improve Poor Posture Back Pain?
- How To Correct Poor Posture In adults?
Exercise is a key factor in improving poor posture. By strengthening the muscles that support your spine, including the core, back, and neck muscles, you can gradually correct bad posture.
In addition to exercise, Incorporating good posture habits, ergonomic changes, and heightened posture awareness can ease back pain and improve posture, particularly in adults.
Improve Your Posture With These Exercises
1.) Forward Fold
A standing or seated stretch where you bend at the hips to bring your upper body toward your legs.
Target: Hamstrings, lower back, and calf muscles.
( Click Here to Practice Forward Fold Exercise Now )
Steps :
1.) Stand with your feet hip-width apart.
2.) Bend forward from hips, keeping back straight.
3.) Reach towards your toes.
4.) Hold for 30–60 seconds, deep breaths.
2.) Chest Opener
A stretch or exercise that opens up the chest and shoulders by pulling the shoulder blades together.
Target: Chest and shoulder muscles.
( Click Here to Practice Chest Opener Exercise Now )
Steps :
1.) Stand tall with your feet shoulder-width apart.
2.) Interlace your hands behind your back.
3.) Squeeze shoulder blades, lifting hands away, opening chest.
4.) Hold 30–60 seconds, deep breaths.
3.) Pelvic Twists
Twisting your lower body while keeping your upper body stable, typically done while lying down.
Target: Abdominal muscles and obliques.
( Click Here to Practice Pelvic Twists Exercise Now )
Steps :
1.) Sit on your legs extended in front of you.
2.) Place your hands behind you for support.
3.) Twist torso to one side, reaching opposite hand to the ground.
4.) Hold for 30–60 seconds, then switch and repeat.
4.) Wall Sit
A static lower body exercise where you sit with your back against a wall and your legs forming a 90-degree angle, simulating the position of sitting in an invisible chair.
Target: quadriceps (front thigh muscles), hamstrings (back thigh muscles), and glutes (buttocks).
( Click Here to Practice Wall Sit Exercise Now )
Steps :
1.) Find an empty wall and stand with your back against it.
2.) Walk your feet forward a little, about hip-width apart
3.) SSlide down the wall, knees at 90-degree angles.
4.) Hold for at least 30 seconds. Push through heels to stand up.
