8 exercises for fixing posture!
We recommend doing a posture check and see where your specific faults lie, so you can make the most of these! Each of these exercises is geared for strengthening muscles in a way that takes pressure off your spine. Make sure that these are comfortable for you. You should feel strain, not pain.
Pro-tip: While doing back-focused exercises, your lower back push inward in an uncomfortable way - that's a sign to take a break or consider being done for today.
Superman
Where: Full back, core, shoulders
How:
- Lie facedown on the floor with your arms and legs shoulder-width apart.
- In one movement, engage your glutes and lower back while raising your legs, arms, and chest off the floor.
- Stay for a few seconds, then slowly lower back down.
Bridges
Where: Lower back, core, hips
How:
- Place feet flat on ground with your knees raised.
-
Lift your hips up, making sure your entire back is off the ground. Pushing your knees forward towards the wall in front of you.
- Hold for a few seconds, then slowly lower back down.
Swimming Pilates
Where: Full back, core, hips, shoulders
How:
- Very similar to superman. When you lift up, alternate lifting your right arm + left leg and then your left arm + left leg, much like you would for a forward stroke while swimming.
- Count to whatever feels comfortable for you.
- Slowly lower back to the ground
Planks
Where: Core, lower back
How:
- Get in a pushup position with your legs straight behind you and your arms underneath you.
- Lift up with your arms and elbows on the ground, engaging your abs.
- Hold this position for a while before lowering back down.
Shoulder Rolls
Where: Shoulders
How:
- Stand with your feet hip-width apart.
- Let your arms hang at your sides.
- Breathe in and lift your shoulders up toward your ears.
- Move your shoulders back, squeezing the shoulder blades together.
- Exhale and drop your shoulders back.
- Move your elbows forward completing a circular motion
Across-the-Chest Stretch
Where: Chest, shoulders
How:
- Hold your arms out in front of you, parallel to the ground.
- Fold your left arm inward towards your right.
- Use your right arm to hold it in place, using pressure.
- Hold for a few seconds, then alternate arms.
Child's Pose
Where: Chest, upper back, hips
How:
- Kneel on the floor with your feet together and your knees hip-width apart. Rest your palms on top of your thighs.
- On an exhale, slowly lower your torso to the ground between your knees. Extend your arms in front of you with your palms facing down. Relax your shoulders toward the ground.
- Rest in the pose for as long as needed.
Corner Stretch
Where: Chest, shoulders
How:
- Face the corner of a room.
- Put your feet together, standing about 2 feet away from the corner.
- Place a forearm on each side of the wall, elbows a little below shoulder height.
- Lean forward, putting pressure on the wall. You should feel a stretch between your chest and shoulders
- Hold the stretch 30 to 60 seconds, or a comfortable amount of time.
