Good posture is always one of the most difficult things to keep in today’s society with the jobs that people have and the excessive amount of sitting everyone is doing.
Back exercises for posture become necessary to maintain good posture.
A lot of people don’t even realize that some of their back and body pain comes from bad posture.
These simple stretches and back exercises for posture will show you how to relieve some of that pain and improve your everyday posture.
Tip One: Holding Great Posture
First things first. You have to be able to identify good posture and be able to establish good posture before you can start working towards achieving great posture.
This back exercise for posture will show you what good posture is and help you hold it for a period of time to get used to it. First, you have to find a wall.
Preferably a straight wall that is tall enough for you to stand against.
Finding a wall that isn’t straight isn’t going to do much to help your posture is it?
Once you have this piece of wall you have to turn your back to it and stand against it.
When you do this make sure that your shoulder blades are touching the wall and there should be a gap between the wall and your lower back before your rear starts touching the wall again.
Tilt your chin down just a little bit until the back of your head is touching the wall.
Hold this position for 30 seconds or so and then step away from the wall holding that posture for as long as you can.
There are also devices and braces you can use instead of just back exercises for posture such as the Oppo Medical Elastic Posture Aid which is similar to using tape on your back to help remind and retrain your muscles for correct posture.
Tip Two: Stretching
Back exercises for posture are great and help establish the muscles you need to maintain good posture but just like with any exercises stretching is also necessary.
There are certain stretches that can be done to help your posture and your back like stretching your neck slightly in all directions and gently massaging the muscles around your neck.
You can also get on your hands and knees then bend your back up towards the ceiling and hold it for about 20 seconds then release.
Then do the opposite, try and bend your back backwards and push your stomach towards the ground and hold it for 20 seconds.
Do these stretches several times a day and make sure that you take standing breaks from sitting.
Yoga is also a great alternative and is one of the best back exercises for posture that you can do.
Doing these exercises in the morning helps your body stretch out the muscle lethargy of sleep and helps kick start your day in the right direction.
Tip Three: Two Simple Back Exercises for Posture
Now we are getting into the meat of it! There are many, too many, back exercises for posture (hint: they are all good for posture) to name them here so I will only touch on a few that can be repeated daily to help get your posture back on track.
The flat back fly: This back exercises for posture is simple and requires nothing but room on the floor to accomplish.
I personally suggest using a clean floor.
Lay down on the ground, face first and lay your arms out beside you at a 90 degree angle with your palms facing the floor.
Lift your arms off of the ground and try to get them to touch behind your back without bending your arms or turning your palms.
Squeeze the muscles between your shoulder blades together and hold it for 10 seconds. Repeat this several times, extending the time you hold the exercise as you get used to it.
The hip abductor: It’s true, this back exercises for posture has its own machine in the gym but this particular version can be done at home, or in the office.
Lay down on one side with your legs one on top of the other and bend your knees at a 90 degree angle.
Then, without moving your hip and keeping your feet together, slowly lift your outer knee up until you can’t anymore. Hold it for a few seconds and then slowly lower it. Repeat this ten times and then switch to the other side.
Back Exercises for Posture: Conclusion
The most important thing to remember when it comes to using any back exercises for posture is that you have to do them every day.
Doing them at the beginning of your day, halfway through, and at the end is the best way to help retrain and recondition your back for posture.
These tips are just the first, simple steps you can use to start paving the way for a better you.
They don’t require any gym memberships or money, just a little bit of motivation, dedication, and some floor room.
There is nothing stopping you from getting better! Try these back exercises for posture at home or in the office and start feeling the difference.