7 Steps and Exercises That Can Fix Bad Posture

Our posture is directly affected by the condition of the spine. The mobility of the spine in a healthy, trained person is unique! It can turn over its entire length by as much as 180 degrees in any direction – and such abilities are absolutely independent of age. Therefore, in order to have a truly royal posture, you need to know how to perform exercises aimed at stretching the spine and the entire back as a whole.

We had collected 7 exercises to help you attain royal posture.

What is the right posture?

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To feel correct posture, stand up straight, feet shoulder-width apart, inhale with a full chest, and spread your shoulders while simultaneously pulling the shoulder blades together and pulling your shoulders back and forth a little. Put the chest forward with the coccyx looking down. The top of the head is stretched upwards.

For most people, this way of standing will not only be uncomfortable, but it will also be quite hard to maintain. Fortunately, the sooner you begin to perform exercises that straighten the spine, the faster you will correct your posture and the more athletic your figure will become.

Exercises to get better posture

This is a list of simple exercises that straighten the spine and improve posture. Do them for 20 minutes, 3 times a week and you will quickly notice positive results including reduced back pain and less overall fatigue.

1. Baby pose

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This exercise is also used for relaxation. Get in this position by sitting on the heels, your big toes touching each other, and the knees diluted. When you exhale, slowly lower the body down, then pull your arms forward. Breathe quietly. Try to pull the coccyx back and forth, directing the chest down to the floor.

2. Cat stretching

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This exercise is used to improve the mobility of the spine. The starting position requires you to be on all fours. While inhaling, strain the press, then bend the back, pulling the head as high as possible and pulling the coccyx back and up. When you exhale, round the spine as hard as possible, aiming your head down.

3. The bending tree pose

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This exercise is great for your balance development. The starting position is standing, legs slightly shoulder-width apart, coccyx pointing down. Upon inhalation, raise your hands upward, pulling your fingers into a lock. As you exhale, slowly feel the sensation of your muscles in the body as you bend without changing the position of the thighs. Hold for 10-20 seconds.

4. Balancing table pose

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This exercise is designed to strengthen the hull and balance development. The starting position is on all fours. Upon inhalation, take the right leg back, straighten it, then pull your left arm forward. Strain the press and try to keep a straight line. Hold for 10-20 seconds, then change your hand.

5. Pose of traction

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This exercise is for stretching the spine. The starting position is standing up. Upon exhalation, slowly and with a sense of control, lower the body down, dragging your head to the floor. Slightly point the hips upwards and straighten the knees without straining your neck. Take 5-7 slow, deep breaths, then gently return to the vertical position.

6. Scroll lying down

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This exercise is for stretching the spine. The starting position has you lying on your back, hands spread apart, palms down. Bend your legs at the knee and pull them up. Upon exhalation, gently push your palms on the knees, trying to lower them further to your side.

7. Dynamic plank

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This exercise is great for stretching the spine. Begin the exercise in the plank position with the body stretched out in a straight line. When you exhale, direct the buttocks upward, making sure that the press is tense and the lower back is kept straight (this is much more important than the bent knees). Hold for 10-20 seconds.

Features and contraindications

Exercises to improve posture are always performed neatly, slowly and with full movement control. If you’re not able to get into a certain position, do not try to force your body with effort or pressure. If there is a sharp pain, stop the workout immediately.

BONUS: Posture in the gym

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If in the gym you work with dumbbells, it’s important to distribute the weight evenly – in other words, there should be an equivalent weight in each hand. Don’t lean back. The back should be straightened. If you follow these rules when working with dumbbells, your back will become strengthened rather than suffer.

Which of these exercises do you like the most? Tell us in the comments!


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