Top 30 exercises to improve posture and straightening the back

A good posture is not only beauty and grace, but also a healthy spine. Posture is not just an aesthetic problem, but also a cause of back pain, which will deliver constant discomfort and inconvenience in everyday life. If you feel that they began to slouch and want to work on straightening the back, then we offer you a great set of exercises to correct posture.

Correct posture: the basic rules

Correct posture is the ability to maintain your back straight in a relaxed condition. If maintaining a straight spine is accompanied by additional effort or tension in the spinal Department, it is likely that you can talk about the posture (or stoop).

Today, when a sedentary way of life for most people has become almost the norm, curvature of the spine is a particularly common problem for both children and adults. Slouching can cause many different diseases, and if you do not do your exercises for correct posture, it is fraught with serious problems.

Posture and slouching can cause:

• Acute back pain
• Chronic fatigue
• Spinal disc herniation and protrusion
• Osteochondrosis
• Violation of blood circulation
• Squeezing of internal organs
• Dizziness and General malaise

In addition, improper posture suffers, your appearance, the gait is disturbed, the stomach bulges into the chest. Therefore, from the point of view of health, and from an aesthetic point of view, the stoop has very negative consequences. However, there is good news. Regular exercises for posture will help to straighten the spine, to minimize stooped posture and remove back pain.

10 rules for preservation of posture

Before moving on to exercises for posture, let’s look at the basic rules that will help you maintain the spine in a healthy condition.

1. The correct posture you need to follow the time – when you walk, when you sit, when you stand. Pay attention to the position of the body: the shoulders straightened and lowered, the Breasts, the spine straight, the belly is tucked up. When walking try not to look down.
2. To maintain the correct posture you need a strong muscular corset. In addition to performing the exercises suggested below, we recommend you also work on abdominal muscles and back.
3. Excellent prevention of spinal curvature is walking with a book on your head. Hold it only with straight back, so it is a good exercise for posture.
4. Be sure to take breaks to warm up back and body in General. We recommend you to watch: Exercises for office gymnastics.
5. When bending (e.g., during physical work) is not round back and don’t slouch. If you can’t bend over with a straight back, you better bend your knees. When carrying heavy loads distribute the weight on both hands, is unacceptable to carry the bag on one side only.
6. Choose a comfortable casual shoes. Heels give a serious load on the spine and cause incorrect posture.
7. A sedentary lifestyle is the source of many problems, including disorders of the spine functionality. Try to move more every day. Can see our’s low impact interval training for beginners.
8. For the prevention of disease of the back and posture, it is recommended to sleep on a hard mattress. You can also purchase memory foam mattress.
9. Orthopedic brace for posture best to buy only after consultation with your doctor. Otherwise you run the risk of bandage to fix the incorrect position of the back, and not fix it.
10. Many of us spend a lot of time in a seated position, so proper planting at the table plays a critical role in maintaining posture.

Top 30 exercises to correct posture

If you want to correct your posture, it is enough 20-30 minutes of daily training that a month later you notice a positive change in the thoracic spine. Take pictures of your back before and after, and compare the results after a month of regular exercise. Stooped posture can be corrected, if you regularly perform exercises for posture! In acute and chronic diseases it is better to consult a doctor before training.

Perform each exercise 10-20 times, if it is performed at the expense, or within 30-60 seconds if it is static. Remember to repeat each exercise on both the right and left side. Follow your feelings and try to adjust the duration of the exercise at its discretion. During the sessions after each strenuous exercise, relax in child’s pose. It will balance your workout and help to avoid overloads.

1. Low lunge

Strike a pose deep lunge, straighten your back and put your hands up. Reach hands up, feel the traction in the spine. Hold this position and change the direction.

How to perform: 30-60 seconds on each side

2. Tilt with hands behind back

Stand up straight and put his hands back behind his back. Close your hands together, crossing your fingers together. Tilt the body and lift the hands up, placing them as far forward as possible. Do this exercise for posture, opening the shoulders and thoracic spine. The back should not be rounded, so you can not lower the body too low, quite parallel to the floor.

How to perform: 2 sets of 30-60 seconds

3. Reliance on the wall

Up against the wall, bend over to rest in her palms so that your hands were parallel to the floor. Try to bend as low as possible while keeping your back straight. This exercise for posture is also useful for opening the shoulder joints.

How to perform: 2 sets of 30-60 seconds

4. Hands in the castle sitting

Sit down in a simplified Lotus position with his feet together near the pelvis. Raise your left hand and get it behind you, bending at the elbow. The right hand also behind your back so that the elbow was at the level of the waist. Roll palms together to the castle, straightening the back and bringing the scapula. If you can’t close your palms together, simply pull the fingers of the right and left hands to each other.

How to perform: 2 sets of 30 seconds on each side

5. Cat

Get down on all fours, palms rest on the floor. On the inhale, arch your back, hold for 5-10 seconds, and exhale round the back. Will occur due to deflection in the thoracic and lumbar. Do not cave in only at the waist, so as not to hurt her.

How to perform: 15-20 reps

6. Lift arms and legs in the position of the table

Staying in the same position on all fours, raise opposite arm and leg so that together with the housing form a straight line. Reach up with your palms facing forward and back foot, while lifting them as high up as possible. Hold this position for 30-40 seconds and change sides. This exercise for your posture and strengthen the muscle corset will also help you to improve the balance and equilibrium.

How to complete: 2-3 sets of 30-40 seconds on each side

7. The capture of the legs in the position of the table

With raised arm and leg, which is described in the previous exercise, bring your hands over the foot and hold this position, bending at the back. Try to make the deflection not only in the lumbar, and thoracic spine. Do not expand the body, pelvic bone facing forward. The seizure shall be through a designated hand, the deflection in the spine and lift legs.

How to complete: 2-3 sets for 30 seconds on each side

8. Twisting the position of the table

To perform this exercise for posture you stay in the position table. Lift your left hand off the floor and lift it straight up. Expand the housing, moving his shoulders, revealing his chest and bringing the shoulder blades together. Feel the pleasant stretching in the spine. Do the exercise on the right and left side.

How to complete: 2-3 sets for 30 seconds on each side

9. Pose eye of the needle

Remain standing in the position of the table. Insert right hand between left hand and foot, dropping it on the floor. His head lay on the floor right side. Feel the stretching in the spine, open the shoulder joints.

How to perform: 30-60 seconds on each side

10. The pose of the Sphinx

The Sphinx is one of the best exercises for correcting posture. Lie with your stomach on the floor, then lift the body and rest on the floor with forearms. The movement is due to the deflection in the spine, feel a pleasant tension in my back.

How to perform: 2 sets of 30-60 seconds

Exercises for flexibility of a back

11. Dog pose face up

You should lie on your stomach, palms placed under the shoulders. Push off with your hands from the floor, lifting your upper body and stretching my head up. Arms are fully extended. Feet don’t touch the floor, the entire burden falls on the hands and feet.

How to perform: 2 sets of 30-60 seconds

If you find it hard to stay in the posture of the dog snout up, you can put your legs down on the Mat. It will be less effective exercise for posture and improving flexibility of the spine.

12. Swimmer

Swimmer is an exercise that will not only improve your posture but also strengthen a muscular corset. Lying on your back raise your opposite arm and leg as high up as possible, staying in the top position for a few seconds. Ensure that the chest, abdomen and pelvis remains on the floor. Do not strain your neck while lifting her hands, she needs to remain relaxed and free. Lift your knees off the floor, legs remain straight. If you find it hard to perform this exercise in dynamics, lift opposite hands and legs, returning to its original position.

How to do: 15 repetitions on each side

13. The rise of the case with divorced hands

Lie on stomach and arms out to side, bending at the elbow. Lift the chest off the floor, hands leave divorced, the belly lying on the floor. Do not throw back your head and strain your neck. This exercise for posture is incredibly useful and effective. Possibly practice it as often as possible.

How to perform: 20-25 reps

14. The rise of the body with hands behind head

This is another useful exercise for improving posture, which is also performed lying on the stomach. Cross your fingers behind your head and raise your upper torso up. Don’t push your hands on your head and strain your neck. The stomach should be pulled, pull the navel to the spine.

How to perform: 20-25 reps

15. Boat

Lying on stomach, raise chest and legs up. Hands linked behind the castle, blades pivoted between them, legs crossed. Body and thigh drawn up, but the abdomen and pelvis remain on the floor. The boat is a rather difficult exercise for posture. You can simplify it, if you do not raise the feet up, and limited lifting of the upper part of the body.

How to complete: 2-3 sets of 20-40 seconds

16. Fold

Sit on the buttocks, legs extended in front of him. Lean, trying to put the belly on the thighs. Pull the spine, the back should be absolutely straight. Get a hold of the foot or put your hands on the Shin. Beginners can slightly bend your knees, as this exercise for posture, it is important to stretch the spine and not to stretch hamstrings and the hamstrings.

How to complete: 1-2 minutes

If you have a good stretch, you can lower the body to the hips. But again, it is important that the back was not hunched. Do not bend the feet if you have to strain your spine.

17. Bow pose

Another difficult but very useful exercise for posture. Raise your upper torso and move hand back, taking the hands of the foot. Knees, chest, stomach off the floor, shoulders pressed together, arms straight, your pelvis remains on the floor.

How much to do: 3-4 sets of 20-30 seconds

If you have hard to hold a bow pose, take the pose of the frog. To do this, lying on his stomach tighten the foot to the buttocks, lifting your shoulders off the floor. Gradually try harder to bend back, taking the posture of a bow.

18. Posture puppy

Get on all fours, put the palm of your hand a little farther forward. Lower your chest to the floor, chin should touch the floor. Pull the spine to SAG in the back, open the shoulder joints and chest.

How to complete: 1-2 minutes

19. Plank on forearms

Plank on forearms is one of the most effective exercises to strengthen the muscle corset. And it is also very useful to improve posture. Take a static position with support on forearms and toes so that the body formed a straight line. Make sure the back was smooth (not bent and not curved), belly and the knees tightened, the pelvis does not go up or down.

How to complete: 2-3 sets of 20-40 seconds

20. Plank on hands

Another version of static exercises for posture and the muscular system is the strap on the hands. The principle of implementation is similar with the previous exercise, only in this exercise you resting on the floor with his hands. The body remains taut and forms a straight line from head to heels.

How to complete: 2-3 sets of 20-40 seconds

21. Downward dog

Accept the position downward-facing dog. To do this, from the provisions of the straps lift the buttocks up so that your back and legs formed a slide. On what to look for in this position? The spine remains straight, hands, neck and back form a straight line. Try to drag the coccyx up and make the angle between body and legs more acute.

How to complete: 1-2 minutes

If you lack flexibility in your back or hamstrings, then procognia knees, heels can be off the floor.

22. Pose of a camel

Get on your knees. Arch your back, placing your shoulders back. Try to reach out your hands to stop and put his hands on them. The movement should be carried out due to the bend in the back, not due to the tilting of the head. Pull the spine along its entire length, and bending in the thoracic and lumbar spine.

How to complete: 2-3 sets of 30-40 seconds

If you do not allow us the flexibility to reach your palms to the feet, reduce the deflection, placing her hands on the buttocks.

23. Pose an overturned table

This exercise is good for posture, and for elastic press. Sit on Mat, legs extended before him, palms resting on the floor next to the buttocks, arms straight. Put your head back and lift torso parallel to the floor. Put your weight on your hands and knees bent legs. Ensure that the feet do not lift off the floor, and the head is held on one line with the spine.

How to complete: 2-3 sets of 20-40 seconds

24. The pose of the half-bridge

The pose of the half-bridge is an effective exercise not only for posture but also for the buttocks. Lie on your back, legs bend at the knees and lift the pelvis as high up as possible. Operates the feet, hands, neck and head on the floor.

How to complete: 2-3 sets of 20-40 seconds

25. Bridge pose

Then, if possible, take a bridge position. Press your palms into the floor and lift the pelvis higher. Arms are fully extended, while the hands and feet are close enough together. Distribute the deflection around pozvonocna Department to do this stretch with your chest and pelvis up.

How to complete: 2-3 sets of 20-30 seconds

How to get to the bridge

26. The twisting back side

Lie on your back, left leg bent, right leg straight, left hand tilted to the side. Loop your left leg over the right, curled in the back so that the shoulder blades remain on the floor. Feel the stretch in the spine. Hold this position for 1-2 minutes and repeat on the other side.

How to complete: 1-2 minutes on each side

27. Twisting back in the direction

Lie on your stomach, right arm aside, the right leg straightened. Lift your left leg over your right, turning body and moving sideways. Left hand hold the position. The shoulder of the right hand rests on the floor. Hold this position for 1-2 minutes and repeat on the other side.

How to complete: 1-2 minutes on each side

28. Twisting back on his side

From the previous posture in position grab the hand the foot the same leg. Take your shoulder blades together, stretching the spine. Open the shoulders and thoracic spine.

How to complete: 1-2 minutes on each side

29. Child’s pose

As we said at the beginning, after each exercise (planks, backbends, twists) you can go back to child’s pose to relax your back and relieve tension. To perform poses baby get on your knees, stretch your arms and lie down on his stomach on legs.

How to complete: 1-2 minutes on each side

For the good of the spins can be rotated first one way, then another, and then to the center.

30. Posture lying on the pillow

Finish the workout with a pose, which is very useful for the spine and improve posture. To do this, place a pillow under your knees and under your back so that her back formed a trough. Lie in this position for 5-10 minutes.

How to complete: 2-3 minutes

Videos for correct posture

1. A set of exercises for posture and a healthy back

2. How to get rid of slouching and to form good posture

3. Beautiful posture for five minutes a day

4. Exercises for posture and strengthening the back

5. Exercises for the back and beautiful posture

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