As you sit at your computer reading this blog post about posture correcting exercises for your back, or even worse, hovering over your phone to go through this article, take a moment and consider your posture. I’m confident that when you analyze your body alignment, you’ll be shocked to discover just how poor your posture is.
Good posture generally involves the position of your spine, which has three natural curves: at your neck, mid-back, and lower back. Your head should be directly above your shoulders, with the tops of your shoulders over your hips. Your shoulders and neck should not be hunched forward.
A simple way to test your posture is to stand with your back against a wall. There should be approximately six inches of space between your heels and the wall. A sign of good posture will be if your head, shoulders, and seat make contact with the wall, with around two inches of space between your lower back and neck. I encourage you to give this simple test a try.
What Causes Bad Posture?
So, now that you’ve determined that your posture might need improving, you might be wondering why this is important. What is the big deal about having poor posture? There is an incredibly long laundry list of health conditions that have been linked to poor posture. This includes:
- Back Pain
- Spinal Dysfunction
- Joint Degeneration
- Rounded Shoulders
- Shoulder Pain
- Poor Circulation
- Impaired Breathing
- Digestive Issues
- Incontinence or Constipation
Now that you better understand the long-term effects of poor posture, there is no better time to take proactive steps toward straightening your stance. Bad habits like slouching, hunching over a phone or computer, and inactivity can cause muscle fatigue, tension, and weakness.
One of the best ways to combat these weaknesses is through back-strengthening exercises. In our post below, we have shared five posture correcting exercises designed to strengthen your back and improve your posture. The exercises progress in difficulty, allowing you to challenge yourself as your strength increases.
1. Baby Cobra
Begin by lying on your stomach on the floor with your feet shoulder-width apart. Plant your hands on the floor beside your body at chest height. Engage your core muscles and inhale deeply as you press up with your hands to raise your upper body. Keep your elbows bent, and your neck neutral, and squeeze your shoulder blades together. Try to primarily use your back muscles with little assistance from your arms and focus on the stretch happening in your mid-back area. Hold this position for 3 – 5 seconds, then slowly lower your upper body back down to the floor. Repeat the movement.
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Start with 1 set of 5 repetitions, holding for 3 – 5 seconds.
2. Full Cobra
Begin by lying on your stomach on the floor with your feet shoulder-width apart. Place your arms at your sides. Engage your core and inhale deeply as you use your back muscles to lift your upper body off the floor. Keep your neck neutral and squeeze your shoulder blades together. Hold this position for a couple of seconds, then slowly lower your upper body back down to the floor. Repeat the movement.
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Start with 1 set of 5 repetitions, holding for 2 – 3 seconds.
3. Alternating Supermans
Begin by lying on your stomach on the floor with your feet shoulder-width apart. Extend both arms overhead. Engage your core and inhale deeply as you lift one arm and the opposite leg off the floor. Hold this position for 2 – 3 seconds, then lower your arm and leg back down to the floor. Repeat the movement on the opposite side. Keep your neck neutral throughout the exercise.
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Start with 1 set of 5 repetitions on each side, holding for 2 – 3 seconds.
4. Full Supermans
Begin by lying on your stomach on the floor with your feet shoulder-width apart. Extend both arms overhead. Engage your core and inhale deeply as you lift both arms and both legs off the floor. Hold this position for 2 – 3 seconds, then slowly lower your arms and legs back down to the floor. Repeat the movement. Keep your neck neutral throughout these posture correcting exercises.
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Start with 1 set of 5 repetitions, holding for 2 – 3 seconds.
5. Skydivers
Begin by lying on your stomach on the floor with your feet shoulder-width apart. Extend both arms overhead. Bend your arms and place your hands at your head. Bend your knees slightly to bring your heels together. Engage your core and inhale deeply as you lift your arms and legs off the floor. Hold this position for 2 – 3 seconds, then slowly lower your arms and legs back down to the floor. Repeat the movement. Keep your neck neutral throughout the posture correcting exercises.
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Start with 1 set of 5 repetitions, holding for 2 – 3 seconds.
In each of these variations, it is incredibly important to keep your neck neutral and not overextend your neck muscles. You should feel your back muscles activate, but you should not feel pain. If you do feel discomfort, decrease your range of motion, and don’t lift your body as far off the floor. Devoting just a few minutes each day to these back-strengthening exercises can improve your posture, decrease your back pain, and help prevent you from developing a more serious health issue down the line.
Are you looking for even more exercises designed to improve your posture and eliminate back and neck pain? Click here for more information.
