How to Correct Bad Posture With Exercises
Poor posture, which includes rounded shoulders and a forward neck, is the result of incorrect length-tension relationships and muscle imbalances. To correct these problems you must do strength training exercises for your weak muscles and stretching exercises for tight areas.
- Difficulty:
- Easy
Instructions
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1
Run or walk in place for 10 minutes to warm up.
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2
Lie face down on an exercise mat to do a cobra exercise to correct rounded shoulders. Lift your upper body, including your arms, off the ground as high as you can comfortably go. Pinch your shoulder blades together and hold for three seconds. Inhale and lower yourself back on to the mat. Do 10 to 15 repetitions.
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3
Flip onto your back and bring your legs straight into the air. Press your lower back into the mat. This exercise will help you build strength in your abs and pelvic floor muscles. Lower your legs as low as you can while keeping your back flat. Hold for three seconds, and then lift your legs back up. Do 10 to 15 reps.
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4
Lying on your back, put a stability ball between your thighs and squeeze. Hold for three seconds. Do 10 to 15 reps.
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5
Repeat Steps 2 through 4 twice, for a total of three sets.
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6
Lie on your back and pull your knees into your chest to stretch your lower back. Hold for 30 seconds.
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7
Sit on a stability ball with your legs locked in front of you slightly open like a "V." Lean over until you feel a stretch in your hamstrings. Hold for 30 seconds.
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8
Stand in a doorway and place your right arm against the door frame with your elbow bent at a right angle. Put your left foot forward and twist to the left until you feel a stretch in your right pec (chest) muscle. Turn around and switch arms and legs to stretch your left side. Hold each for 30 seconds.
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Tips & Warnings
Always stand and sit up straight. Throughout the day keep your abs pulled in, your hips naturally tucked under you, and your shoulders and neck pulled back. Even if you are sitting down be aware that your abs are squeezed and your shoulders are back. Be especially mindful when sitting at a computer.
The core exercises in Steps 2 through 5 should be done three times a week. The stretches can be done daily, even twice daily.
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- Photo Credit Jupiterimages/Creatas/Getty Images
Comments
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Larry Fike
May 31, 2010
Oh this is so cool! I honestly never in 49 years on the planet thought of techniques like these to correct posture. For me it has always been, "Sit up straight, young man!" Now that youth is past, I thank you! 5* -
jenng
Apr 23, 2010
great article on How to Correct Bad Posture With Exercises 5*
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jkhamlin
Apr 22, 2010
Number one problem with postural muscles, and number one cause of low back pain is dysfunction in erector spinae group leading to muscle atrophy and muscle spasm. These are strengthened best by doing back extensions. While yoga may be trendy, it's better for flexibility than for exercise per se.
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Colleen Welch
Apr 21, 2010
I like that you include some yoga poses. Traditionally the hands stay on the floor in Cobra, although there should be very little weight in them. The toes also stay down. It doesn't really matter, though-- doing full Lotus (the name for the yoga pose in which all body parts are lifted off the ground, as you describe) is just as beneficial. One additional tip I would add is that if you experience low back pain when lowering your legs, you should bring your hands to face the floor underneath your low back. A diamond shape, with the forefingers and thumbs touching, is good for this. This will help protect your muscles until you build the strength to do the full exercise.
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writer7
Apr 21, 2010
These are Good exercises for improving posture!
