4 Exercises to Reverse Bad Posture

Better posture means stronger muscles, improved flexibility and increased productivity. Check out the video and start doing the exercise moves listed here and begin having better posture today. These exercises don’t require a trip to the local gym or investment in expensive workout equipment ― you probably have everything you need already at home or in your office.

 

CLICK HERE to watch the YouTube video.

#1 – Chair Stretch

Sit upright on the front of a chair or bench. Place your hands at your sides on the chair, keeping your feet flat on the floor. Contract your core, push from your heels and arms and arch your back to lift your seat off of the chair. Maintain proper alignment with your head, shoulders, hips and knees. Hold this position for 5 to 10 seconds. Relax and repeat the movement.

Chair Stretch

Start with one set of 2 repetitions, holding for five to 10 seconds. The intensity of this exercise is light to moderate.

Alternative Exercise:

Begin in an upright sitting position with your knees bent and feet flat on the floor, leaning your hands back for support. Contract your core, push from your heels and arms to lift your hips, maintaining proper alignment with your head, shoulders, hips and knees. Hold this position for five to 10 seconds. Relax and repeat the movement. The intensity of this exercise is moderate to hard, depending on your level of fitness.

Alternative Exercise


#2 – Shoulder Rolls

Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and legs. Bring your shoulders forward, up, and then roll them back, squeezing your shoulder blades together until you feel resistance. Return to the starting position and repeat the movement.

Shoulder Rolls

Start with one set of 5 repetitions. The intensity of this exercise is light.


#3 – Standing Rows

For this exercise, you can either use resistant tubing or dumbbells for resistance.

Begin in an upright standing position with your feet shoulder-width apart, maintaining proper alignment in your upper body. Step on the center of the resistant tubing with both feet, holding a handle in each hand. Bend your knees and hinge through your hips. Contract your core, then pull your arms back in a rowing motion, keeping your elbows 30 to 45 degrees away from your body. Lower your arms back down to return to the starting position. Repeat the movement.

Standing Rows

Start with one set of 5 to 10 repetitions. The intensity of this exercise is light.


#4 – Full Body Opener

Begin in an upright standing position with your feet shoulder-width apart, maintaining proper alignment with your head, shoulders, hips, and legs. Bend through your hips and knees to move into a half-squat while extending both arms behind your seat. Tighten your core, then raise back up, arching your back as you extend your arms overhead. Return to the starting position and repeat the movement.

Full Body Opener

Start with one set of 5 repetitions. The intensity of this exercise is light.

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