Are you looking for ways to relieve some pain in your neck or back? Have you noticed that your posture is starting to decline? If so, then you need to learn about the different exercises to improve posture.
These exercises can be used in two ways. They’ll give you an incredible workout while strengthening your back and core. So many of us have jobs that require us to sit in chairs for hours on end, have a few exercises to combat your poor posture.
See below for an in-depth guide of exercises that you can use to improve your posture and have more comfort in no time at all.
1. 1-Leg Romanian Deadlift
While most people believe that balance comes from the legs, it actually stems from your back and abs. That’s why single-leg exercises are such a great tool for improving your balance.
To perform a 1-leg Romanian deadlift, start by separating your feet at a shoulder’s width. Bend your knees and slowly raise one leg behind you while you lower your arms forward towards the ground.
While moving towards the ground, keep your back arched and hips engaged. You’ll want to keep lowering to the ground until your back is completely parallel with it.
Hold that position for 4 seconds, then take a deep exhale as you slowly return to your starting position. Perform 3 sets of this exercise, with ten reps for each leg.
Our expert chiropractors heavily suggest this exercise because of all the different muscle groups that it activates. It will work in perfect harmony with the adjustments you receive from your chiropractor.
2. Planks
This exercise is often used as the cherry on top to finish a great workout. It’s a tremendous way to prioritize overall health while improving your posture.
Most people believe that planks are only used to strengthen your abs, but that couldn’t be further from the truth. In fact, planks activate almost all major muscle groups, with a heavy emphasis on strengthening your spine, abdominals, trapezius, and rhomboids.
To perform a plank, start by getting yourself at the top of a pushup pose. Keep your hands fully extended, back straight, and knees activated (straightened, but not locked).
Try to stop yourself from looking straight down to the ground, as this will add pressure to your neck. Keep your neck straight with the rest of your spine.
Have a timer on you so that you can track your sets. For beginners, start by holding the plank position for 30 consecutive seconds. For those of you that work out a lot, aim to hold the position for a full minute. Remember to take slow, deep breaths in and out while you hold the pose.
If you’re wanting to make it a bit more difficult, then start with your arms extended, then work your way down to your forearms while holding the plank pose. This will activate your triceps and upper back muscles.
The plank is one of the best muscles for activating your spine, which is why yoga instructors use it so often.
3. Wall Sits
Wall sits tend to get a bad rap in the world of exercise. Many people avoid putting them in their workouts like the plague, but no one can deny the workout that they provide.
Full transparency, wall sits mainly work your leg muscles, such as your quads, glutes, hamstrings, and calf muscles. However, they can be a tremendous resource for those of you looking to correct your posture… if you perform them correctly.
To perform them the right way, start by placing your back up against the wall and sliding your torso down on the wall until your legs are bent at a 90-degree angle.
Keep your back completely straight on the wall, with your head facing forward (the back of your head should be touching the wall). Raise your arms straight up until they’re touching the wall as well, to fully activate your spine.
4. Cat/Cow
One of the premier poses in any form of yoga, the cat/cow position works wonders for your back. As opposed to the other exercise on this list, you’ll find the cat/cow quite relaxing.
Start by placing your hands and knees on the floor, maintaining a shoulder-width distance. Start by arching your back up towards the ceiling (while keeping hands and knees touching the ground) as you slowly exhale. Hold that pose for a few seconds, then return to the starting position.
Next, start to increase the arch in your back while lifting your head (until you’re looking at the ceiling), still keeping those hands and knees on the ground. Hold for a few seconds, then return to the neutral position again. Do 3 reps of 5 sets.
5. Glute Bridges
Contrary to what the name would have you believe, glute bridges offer so much more than just strengthening your glutes. They offer a total workout to all the muscles on the back of your legs, as well as a workout for your abs.
Start by placing your back onto the floor while bending your knees so that the bottom of your feet are touching the floor.
Slowly raise your pelvis upward, squeezing your glutes at the top of the exercise, then return it to the starting position. Perform 3 sets of 10 for these.
Use These Exercises to Improve Posture
Now that you have seen several helpful exercises to improve posture, be sure to use them to your advantage.
Take the time to read this page for more information on chiropractic 101 and what you can expect when you become a patient with us. Be sure to reach out to us with any questions you might have.
