Check Out The 11 Best Posture Correction Exercises To Do At Home

Did you know that standing up straight and maintaining good posture is not just about looking good but can also help you feel better physically and mentally?

Well, day-to-day activities like walking, sitting, standing or even poor sleeping posture can affect our muscles, leading to strain in the neck, back, waist, etc.

It is, therefore, important to look for the best posture correction exercises at home that can help you improve your muscle flexibility and strength. By including these body posture correction exercises in your daily routine, you can prevent conditions like kyphosis, forward head, scoliosis, lordosis, flat back, headaches, neck discomfort, rounded shoulders or curved neck.

Here, you will understand the signs of bad posture and the best posture correction exercises to do at home. So, continue reading to know more!

Table Of Contents

1. Why Is Good Posture Important?

2. 11 Best Posture Correction Exercises

3. What Are The Signs Of Bad Posture?

4. Dietitian’s  Recommendation

5. The Final Say

6. FAQs

7. References

Why Is Good Posture Important?

Well, practising good posture can help you develop balance, strength and flexibility in your body, leading to less muscle pain and more energy throughout the day.

It can also reduce stress on your muscles and ligaments, which lowers the risk of injury.

Moreover, studies have shown that good posture can improve mental health by increasing positive emotions, reducing fatigue, and improving body image satisfaction and self-esteem. So, it's worth paying attention to your posture! Continue reading to know the best posture correction exercise.

Also Read: 7 Easy To Do Shape And Tone Workouts At Home

11 Best Posture Correction Exercises

Your poor posture can be the primary reason for muscle-related problems like neck or back pain. But the question is, how do you fix posture permanently? So, here are some daily posture correction exercises:

1. Chin Tucks

It is one of the most straightforward posture exercises that you can do to get free from neck pain. It also targets the muscles in your upper back and neck, so it can be helpful if you feel any tension.

Steps to Follow

• Sit or stand straight, then slowly tuck your chin towards your chest without tilting your head.

• Hold this position for a few seconds, then relax and return to the starting position.

Also Read: Best Double Chin Exercise To Get Rid Of Excess Fat! Read On To Know! 

2. Wall Angels

This upper back posture correction exercise targets the muscles responsible for scapular retraction, such as the Serratus anterior, Rhomboids, and Lower trapezius, and helps improve shoulder blade stability. It's a great way to strengthen your upper body and improve your posture.

Steps to Follow

• Stand with your back against a wall, with your elbows bent at 90 degrees.

• Now, slowly slide your arms up and down the wall while maintaining contact with your elbows, wrists, and back.

3. Cat-Cow Stretch

This stretch targets your rectus abdominis and spinal erectors while promoting flexibility and mobility. It's a great way to engage your core muscles and stretch your spine. Here are the steps you can follow

Steps to Follow

• Start on your hands and knees to do the cat-cow stretch. Inhale and arch your back (cow position), lifting your head.

• Exhale and round your spine (cat position), tucking your chin towards your chest.
  
  

Also Read: 8 Stability Exercises With Home-Based Core Training Plan

4. Planks

This exercise strengthens your lower back, abdominals, and shoulders. Plus, it helps you maintain good posture and build core strength, which is important for overall health.

Steps to Follow

• Start by keeping your body straight, engaging your core muscles.

• Then, assume a push-up position with your arms straight.

5. Bridge Exercise

This will work your glutes, lower back, and hamstrings. Doing bridges regularly can counteract the negative effects of sitting for long periods.

Steps to Follow

• Lie on your back with your knees bent and keeping your feet flat on the floor.

• Lift your hips towards the ceiling. Ensure your body forms a straight line from your shoulders to your knees.

6. Thoracic Extension

This exercise focuses on your thoracic extensors and can help improve mobility in your upper back while reducing strain on your neck and lower back.

Steps to Follow

• To do this exercise, gently arch your upper back and look up towards the ceiling.

• Keep your spine straight, whether sitting or standing and place your hands behind your head with your elbows pointing out.

7. Seated Leg Lifts

This exercise focuses on your hip flexors and abdominal muscles. It helps to engage your core and improve hip flexibility, which can benefit your posture and reduce the risk of injuries.

Steps to Follow

• Sit on a chair with a straight back.

• Lift one leg straight out in front of you, hold it for a few seconds (as long as you feel comfortable), and then lower it back down.

• Repeat with the other leg.

8. Scapular Retraction Exercises

This posture correction exercise targets the middle trapezius and rhomboids and helps improve your posture. By doing this exercise, you can enhance the stability of your shoulder blades and achieve better alignment of your upper body.

Steps to Follow

• Straighten your back and bring your shoulder blades together tightly

• Now relax them while standing with your arms at your sides.

9. Forward Neck Stretch

This exercise targets your neck extensors and can help counteract the negative effects of spending too much time looking at screens.

Steps to Follow

• To relieve tension in your neck caused by prolonged screen time, gently tilt your head forward while sitting or standing with a straight spine.

• Bring your chin towards your chest until you feel a stretch at the back of your neck, and hold for 15-30 seconds.

10. Shoulder Blade Squeeze

This can help you achieve a more stable upper back and improve your posture. You do not need any extra equipment for this you can do it anywhere, any time, and it only takes a few seconds to complete. It works effectively on the middle trapezius and rhomboids, the muscles in your upper back that help with scapular retraction.

Steps to Follow

• Make sure you are sitting or standing up straight with good posture.

• Hold the squeeze for about 10 seconds and then release.

• Repeat as many times as you'd like.

11. Chest Opener Stretch

This exercise will stretch and strengthen your pectoral muscles and improve your posture. Start with a lighter stretch and gradually increase the intensity. You can even do it in front of a mirror to ensure you're doing it correctly. With regular practice, you'll notice an improvement in your posture flexibility and muscle tension reduction.

Steps to Follow

• Firstly, stand with your feet hip-width apart and clasp your hands behind your back.

• Lift your arms slightly, and as you do, focus on squeezing your shoulder blades together and opening your chest as wide as possible.

• Hold for a few seconds, release, and repeat.

Also Read: 8 Side Fat Exercises With Practical Tips For Beginners

What Are The Signs Of Bad Posture?

Bad body posture not only looks worse but also disturbs the lifestyle and physical and mental health. It is important to know the possible warning signs of bad posture. Here are some common signs of bad posture:

Also Read: 7 Best Fitness Exercises For Weight Loss: 1 Week Home Workout Plan 

Dietitian’s  Recommendation

Remember to keep yourself hydrated and seek advice from a dietitian for personalised nutritional guidance to support your journey towards improving your posture. Consuming enough calcium and vitamin D can help enhance bone health. 

Maintaining a balanced diet is crucial to promote overall health, including your musculoskeletal system, which is essential for good posture. For the best results, incorporate posture correction exercises that focus on core strength and flexibility.

Dt- Akshata Gandevikar

The Final Say

Having good posture is not just about looking good - it's about supporting your body for a healthier, pain-free life. Regularly performing these posture correction exercises can strengthen your muscles and maintain a healthy, aligned spine. So, whether sitting at your desk or walking down the street, remember these exercises and make them a part of your daily routine. Your body will thank you for it!

FAQs

1. How can I correct bad posture?

You can correct your bad posture by following the exercises like:

1. Chin Tucks

2. Wall Angels

3. Cat-Cow Stretch

4. Planks

5. Bridge Exercise

6. Thoracic Extension

2. Do posture correction exercises work?

Yes, they do work if done correctly with proper guidance to avoid any injuries to the spine and other muscles.

3. How to permanently fix posture?

Along with the following posture exercises, stretching for 10 minutes daily can help permanently fix posture.

References

• 8 Best Posture Correction Exercises You Should Try Today

• 10 Effective Exercises to Improve Your Posture

• Exercises and tips to improve your posture

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