Exercises to improve your posture

Maintaining good posture can affect health and wellbeing. It can promote better functional movement patterns, help reduce the risk of aches and pains in your neck, shoulders and back, and help increase self-confidence. You can incorporate specific exercises into your routine to improve and maintain your posture.

Here are some effective exercises to enhance your posture.

Planks

Planks strengthen the anterior abdominal muscles, as well as those in the back and shoulders. A strong core provides better support for your spine and helps you to maintain an upright posture when sitting or standing.

Cat-Cow yoga movement

The cat-cow pose (Chakravakasana) is a popular and common yoga exercise that involves flowing steadily from a convex to a concave shape in your spine. Start on your hands and knees in a tabletop position. Inhale as you curve your back (cow position), lifting your head and tailbone. Exhale as you round your back (cat position), tucking your chin to your chest. This stretch helps improve flexibility and mobility in your spine, promotes better breathing patterns, and helps promote great posture.

Thoracic extension exercises

Exercises that involve extending your thoracic spine (located in the upper and mid-back) can strengthen the muscles in the back, enabling you to maintain an upright position when sitting or standing up.

Sit or stand with your back against a wall. Gently press your lower back into the wall and then extend your upper back, trying to touch your mid-back to the wall.

Glute bridges

Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, engaging your glutes (buttock muscles) and lower back muscles. Hold this position for a few seconds, focusing on squeezing your glutes and stabilizing your body as you hold it in this position. You will find that this exercise helps strengthen the muscles in your lower back and buttocks, contributing to better spinal alignment and posture.