Exercises to Correct Your Posture

In my previous blogs, we discussed the importance of good posture and its impact on overall health. Today, I’m excited to share specific exercises that can help correct and improve your posture. By incorporating a mix of strengthening, flexibility, balance, and postural awareness exercises, you can work towards achieving and maintaining proper alignment.

Strengthening Exercises

Plank

Picture Description: Show someone in a plank position, with their body forming a straight line from head to heels. The person should have their hands directly under their shoulders and feet together.

Bridge

Picture Description: Depict someone lying on their back with knees bent and feet flat. They should be lifting their hips towards the ceiling, with their glutes engaged at the top of the movement.

Flexibility Exercises

Cat-Cow Stretch

Picture Description: Illustrate the transition between the Cat and Cow positions on hands and knees. Show the arched back for the Cat pose and the dipped spine with lifted head and tailbone for the Cow pose.

Child’s Pose

Picture Description: Depict someone in Child’s Pose, sitting back on their heels with knees wide apart, arms extended forward, and chest lowered towards the ground.

Heel-to-Toe Walk

Picture Description: Illustrate someone walking in a straight line, placing the heel of one foot directly in front of the toes of the other foot. Show the focused posture and careful placement of each step.

Seated Posture Drill

Picture Description: Illustrate a person sitting on a chair with feet flat on the ground, sitting up straight with an imaginary string pulling them upwards. Show the proper sitting posture with an aligned back.

Important Notes:

Correct Form:

Perform these exercises with proper form to prevent injury and ensure effectiveness.

Consult a Professional: If you have any existing health conditions or postural issues, consult with your physiotherapist or healthcare professional before starting a new exercise routine.)

Superman Exercise

Picture Description: Illustrate someone lying face down on the floor with arms extended in front. They should be lifting their arms, chest, and legs off the ground, showing the “Superman” flying pose.

Rows

Picture Description: Show a person bending forward at the waist with a straight back, holding dumbbells or a resistance band. They should be pulling the weights or bands towards their torso, with shoulder blades squeezed together.

Corner Stretch

Picture Description: Show someone standing in a corner of the room with arms at 90 degrees, or hands can be shoulder height as well and then stepping forward to stretch the chest. The stretch should be emphasizing the opening of the chest and shoulders.

Balance Exercises

Single-Leg Stands

Picture Description: Show a person balancing on one leg, with the other leg lifted slightly. They should maintain a straight posture, possibly holding onto a chair or wall for support if needed.

Postural Awareness Exercises

Wall Angels

Picture Description: Show someone standing with their back against a wall, arms at 90 degrees, slowly raising their arms overhead while keeping their back and arms in contact with the wall.

By integrating these exercises into your routine, you’ll be on your way to better posture and overall well-being. Remember, consistency is key, and gradual improvements will lead to lasting benefits.

Please feel free to contact us for your personal postural assessment and individualised exercise program.

Happy (postural) exercising!