These 10 Exercises Will Un-Slouch Your Back to Correct Bad Posture And Remedy Back Pain

Maintaining good posture takes discipline. Here’s a link for some great exercises to help you from shrinking:

Do you slouch?

In our modern world filled with computers, smartphones, tablets, and sit down jobs, most of us are guilty as charged. Bad posture is an epidemic. But why is this a problem?

Of course, a nice posture looks better and more confident. However, it’s more than that. Improving your posture and fixing those slouched shoulders is a non-negotiable for your health.

Poor posture can develop from:

  • Slouching
  • Improper sleeping positions
  • Stress
  • Anxiety
  • Low self-confidence
  • Tight muscles
  • Weak muscles
  • Being overweight

The longer you are living your life with poor posture, the harder it can be to change, and the higher your chances are to develop health problems, including chronic back pain and shoulder pain.

Slouching and bad posture can lead to:

  • Back pain
  • Headaches
  • Fatigue
  • Stiffness
  • Injuries, especially of the back, hips, foot, and knee
  • Muscle atrophy and weakness
  • Nerve compression
  • Muscle strain
  • Digestion issues
  • Sciatica
  • Difficulty breathing
  • Poor circulation
  • Joint pain and discomfort

10 Exercises to Improve Your Posture

Improving your posture takes time and effort, especially if you’ve been practicing bad posture for decades. Changing your posture may even hurt at first. Remember, you are activating muscles you haven’t used in a while. It takes patience, but your muscle will get stronger and soon enough you will be standing tall confidently and notice improved health as a result.

The following exercises and stretches can help you greatly with your posture.

Bow Pose

The bow pose can help to correct bad posture by the muscles at the front of your shoulder and preventing slouching.

  • Lying on your stomach, bend your knees and bring them to your hips or as close as possible.
  • Grab your feet with your hands.
  • Lift your chest, knees and head off the mat.
  • Breath in and kick your legs letting your arms go naturally with them.
  • Breath out and get back to the original pose.
  • Repeat 5 times.

Back extension

Back extensions can help strengthen your back muscles, protect your spine, eliminate round back, and improve posture.

  • Lie on the floor on your stomach with forehead on the ground.
  • Arms on your sides, press your palms on your thighs.
  • Straighten your elbows. Squeeze your legs together toes outwards.
  • Exhale, then lift your head, chest, and upper abdomen, then lower while inhaling.
  • Do 10 reps.

Read more and watch exercise videos here.