Top Five Exercises to help Correct your Posture

By Med-Fit UK Content Team  .  Last Updated Wednesday, 28th April 2021

Why is a good Posture so important?

Having a great posture is a little more than just looking good! – It helps you develop flexibility, strength and balance in your body. A proper posture leads to reduced stress in your ligaments and muscles, which is likely to reduce the chances of injury.

Improving your general posture also helps you become far more aware of your muscles, making it much easier to correct your own posture in the future.

Make sure you exercise after or during use of our posture support each day, this should help with not only improving your posture but strengthening your muscles. As you begin to work on your posture, you will become more aware of your body and you may even notice some areas of tightness and imbalances.

How do exercises improve posture?

 Engaging in exercises to help improve your posture has a number of benefits, some may take a little bit of time to show and others may show  quicker, depending on how much time you apply to these exercises.

It is now becoming quite normal for people before exercising, adding stretches in that assist with their general posture.

  • Enhancing Muscle Strength: Engaging in exercises that specifically target muscle groups such as the core, back, and glutes contributes to bolstering and harmonizing the muscles crucial for upholding proper posture. Strengthened muscles offer heightened support to the spine and adjacent structures, thereby diminishing the probability of slouching or suboptimal alignment.
  • Fostering Core Stability: Core-centric exercises like planks and bridges amplify the stability of the abdominal and lower back muscles. A robust core aids in preserving a spine alignment that is neutral, curtailing the potential for excessive curvature or misalignment.
  • Promoting Flexibility and Range of Motion: Incorporating stretching routines and practicing yoga cultivates improved flexibility and expanded joint range of motion. This counteracts stiffness that might otherwise contribute to compromised posture, facilitating the maintenance of an erect and balanced stance.
  • Cultivating Awareness and Mindfulness: Certain exercise modalities such as Pilates and yoga underscore the significance of body awareness and mindfulness. These approaches encourage individuals to develop a heightened sensitivity to their posture and alignment, empowering them to consciously make adjustments that sustain superior posture throughout daily engagements.
  • Enhancing Spinal Alignment: Targeted exercises zero in on the muscles flanking the spinal column, fostering enhanced alignment of the spine. Reinforcing these spinal muscles aids in upholding its innate curves, thereby minimizing the likelihood of slumping or hunching.

5 Great Exercises to help correct your posture

High Plank

The high plank is a posture pose that helps to relieve pain and stiffness throughout your body whilst strengthening your glutes, hamstrings, and shoulders. The high plank helps develop a balance and strengthen your core and back.

How I do this?

  • Move yourself onto all fours and straighten your legs, raise your hips and lift your heels.
  • Straighten your back, arms and legs.
  • Make sure your face is looking down at the floor.
  • Ensure your chest is open and your shoulders are back.
  • Hold this high plank position for at least 1 minute.

 Side Plank

The side plank is fantastic to help with your muscles in your side and for your glutes. It may at first take a little getting used to, however the position helps strengthen and align your muscles to help support your back and improve your overall posture.

How to do this?

  • From your high plank position, you need to bring your body to the left or right-hand side.
  • Shift your weight onto the chosen sides hand, stack your ankles and lift your hips.
  • Place your other hand on your hip or extend your arm towards the ceiling.
  • Align your body in a straight line from your head to heels.
  • Look straight ahead of you or towards your hand pointing at the ceiling.
  • Hold the pose for 30 seconds or 1 minute.
  • Repeat on the opposite side.

 Downward Facing Dog

Practicing this pose really helps with your posture. The downward-facing dog helps with relieving back pain whilst strengthening your back muscles and aligning them properly. 

So, how do I do this?

  • Lying with your stomach firmly on the floor, first you press into your hands as you tuck your toes under your feet and lift your heels.
  • Lift your knees and hips to bring yourself further towards the ceiling.
  • Bend your knees ever so slightly and stretch your spine.
  • Tuck your chin all the way into your chest (ensure you can still breathe normally)
  • Press firmly into your hands whilst keeping your heels slightly lifted.
  • Remain in this pose for up to 1-2 minutes.

 Isometric Rows

Isometric Rows works on your shoulders, arms and back muscles to work on your strength and maintain a good posture. This exercise is used often to relieve pain and stiffness when you’ve been sitting in a position for too long.

How do I do this one?

  • Sit in a chair with a nice soft back.
  • Bend your arms so your fingers are facing forward and straight, and your palms are facing each other. Inhale.
  • Exhale as you draw your elbows back into the chair and make sure you squeeze your shoulder blades together.
  • Hold this position for 10 seconds – breathing deeply.
  • Repeat this movement for 1 minute.
  • Many people choose to do this exercise several times throughout the day.

 Standing Cat Cow

And finally, the Standing Cat Cow! A very unusual name but this helps with loosening up your back, hips and glutes.

How do I do this?

  • Stand with your feet about a foot apart and slightly bend your knees.
  • Extend your hands in front of you and place them on your thighs.
  • Bend your back with your head focusing down and your arms straight whilst touching your knees.
  • Then look up, lift your chest and move your spin in the opposite direction.
  • Hold each position for 5 breathes at a time.
  • Continue the movements for at least 2 minutes.