5 exercises to improve your posture in just 10 minutes a day

EEvan February 1, 2024 7:02 AM

Good posture isn't just about looking confident and poised. It plays a crucial role in reducing back pain, enhancing breathing, and even improving your mood. If you're one of the many people who spend their days hunched over a computer, these five exercises will help you improve your posture in just 10 minutes a day.

1. Chest openers One of the most common signs of poor posture is rounded shoulders, caused by spending too much time in a forward-leaning position. Chest openers help reverse this by stretching the chest muscles and promoting a more upright stance.

Stand tall with your feet hip-width apart. Clasp your hands behind your back, straighten your arms and gently pull your hands away from your body. Look straight ahead and hold for 30 seconds. Repeat this two to three times.

2. Wall angels Wall angels are a fantastic exercise for correcting posture, as they work the muscles in your upper back and shoulders that are responsible for maintaining a straight posture.

Stand with your back against a wall and your feet about four inches away from it. Raise your arms to the side at shoulder height and bend your elbows 90 degrees. Keeping your back and arms touching the wall, slide your arms up above your head and then back down. Repeat this 10 times.

3. Planks A strong core is important for good posture, and there's no better exercise for core strengthening than the plank.

Start in a push-up position, with your hands directly under your shoulders and your feet hip-width apart. Keep your body straight and hold for 30 seconds. Work up to holding the position for a minute or more.

4. Bridge The bridge exercise is a fantastic way to strengthen your lower back and glute muscles, both of which are important for maintaining good posture.

Lay on your back with your knees bent and feet flat on the floor. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold for a few seconds, then slowly lower yourself back down. Repeat 10 times.

5. Downward dog This yoga pose stretches and strengthens many parts of your body including your arms, shoulders, back, and legs.

Start on your hands and knees. Push your hips up and back until your body forms an inverted V shape. Keep your back straight and your head between your arms. Hold for 30 seconds, then return to the start position. Repeat three to five times.

Exercise Directions Repetitions
Chest openers Stand tall, clasp hands behind back, straighten arms and gently pull hands away from body 2-3
Wall angels Stand against a wall, raise arms to side at shoulder height, bend elbows 90 degrees, slide arms up and down wall 10
Planks Start in push-up position, keep body straight and hold 30 seconds to 1 minute
Bridge Lay on back with knees bent, lift hips off ground until body forms a straight line, slowly lower back down 10
Downward dog Start on hands and knees, push hips up and back, keep back straight and head between arms 3-5

These exercises are not just beneficial to your posture but also to your overall health. Regularly incorporating them into your daily routine will also increase your flexibility and strength, boosting your confidence in no time.

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