Exercises for better posture: THESE exercises can help strengthen your back and core

Good posture requires you to maintain the natural curves of your spine while standing, sitting, or lying down. When you have good posture, you help reduce the strain on your muscles, ligaments, and joints. It also prevents back pain and improves breathing and overall balance. To maintain good posture, it’s important to align your head, shoulders, and hips while keeping your feet flat on the floor while sitting and avoiding slouching or leaning.

Certain exercises can also help improve your posture as they help strengthen your back and core muscles. These, in the long run, provide support to your spine. Below, take a look at some of the exercises that can help strengthen your back and core and improve your posture.

Plank

This is a core-strengthening exercise that involves your entire body. By holding the plank position, you strengthen the muscles in your abdomen, lower back, shoulders, and glutes, which helps maintain good posture. It also helps improve stability and balance.

Bird dog

This exercise requires you to extend one arm and the opposite leg while on all fours, improving balance, stability and coordination. It strengthens your lower back and core muscles, improving your posture by activating the supporting muscles of your spine without adding stress to your spine.

Bridge

This exercise targets the glutes, hamstrings, and lower back. Lie on your back, bend your knees, and lift your hips toward the ceiling. It strengthens the posterior chain (back muscles), which supports the lower back and stabilizes the pelvis, two important functions for maintaining good posture.

Dead insect

In this exercise, lie on your back and alternately lower opposite arms and legs. Dead Bug Pose helps activate the deep core muscles that stabilize the spine, helping to prevent slouching and improve overall posture.

Superman

This move mimics Superman’s flying position. Lie on your stomach and lift your arms and legs off the floor simultaneously. It targets your lower back, glutes, and shoulders, helping to prevent a forward hunch when sitting and strengthening the muscles that support your spine.

Cat and cow stretch

The cat-cow movement can help improve spinal flexibility and posture. By alternating between arching and curving your back while on all fours, you can help reduce tension, improve mobility, and strengthen the muscles surrounding your spine.

Side plank

The side plank works the obliques and deep core muscles that help stabilize the spine. By strengthening the sides of the torso, it helps improve balance and posture, thus preventing misalignment of the spine.

Hip flexor stretch

Tight hip flexors can lead to poor posture by pulling the pelvis forward, causing an exaggerated curve in the lower back. By stretching your hip flexors regularly, you can reduce the tension in the front of your hips, which improves pelvic alignment and allows for proper posture. Better posture.