5 Moves For Better Posture

March 4, 2019

Having good posture is an important part of well-being. Not only does standing up straight make you appear taller and slimmer, it is also a great sign of confidence. Plus, having good posture helps you develop strength, balance, and flexibility in your body, making your posture all that more important. As you work on your posture, you may begin to notice a difference in your body from less back aches, to stronger abs. Each component of developing great posture is linked to bits and pieces of your body and how it functions. Strength and flexibility are very important aspects of good posture. With these five exercises, you will be on your way to a straighter (and less achy) back and a more confident you!

Hamstring Stretch


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This stretch will hit all the right spots when it comes to your posture. Stretching your hamstrings, glutes, and elongating that back as you bend over will give you the stretch you need to be on your way to better posture. Since the legs and butt are connected to your spine, having flexibility and strength in them will help prevent your back muscles from tightening up so much.

To do this stretch, stand with your feet side by side and slowly reach down by bending at your waist to try to touch your fingertips to your toes. Slightly bend your knees and tuck your chin into your chest to allow your spine to lengthen. If your fingertips don’t reach, not to worry – just go as far as you can to feel the stretch in your hamstrings. Relax in this position for 30 seconds to a minute.



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A lot of the strength to maintain good posture comes from your core. Having strong ab muscles will certainly improve your posture and keep your spine upright. With that said, the plank goes into the list of exercises to do to improve your posture as it is the ultimate ab blaster. Lie down on your stomach and then prop yourself up by placing your forearms on the ground underneath your chest. Dig your toes into the ground to help support your body. Your entire body should create a straight line from your head to your heels. Hold this position for 30 seconds to a minute, and then increase your time as you improve.

Glute Squeezes


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The biggest muscles in your body, your booty, support that back of yours. This move will strengthen those glutes while also relieving lower back pain, and aligning your hips and pelvis for better posture. Begin by lying down flat on your back with your knees bent and feet about hips width apart. By pressing your feet to the floor, lift your hips up towards the sky, squeezing those glutes. Hold for a beat then slowly lower your pelvis back down to the floor. Repeat the move for 30 times. If you are looking for more of a challenge, bring your feet in closer together, or even hold one foot up towards the sky, balancing on one foot while doing the exercise, then switch sides to even them out. For an even bigger workout, you can put something under your feet for a greater challenge.

Hip Flexor Stretch


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Tight hips are always cumbersome to your back. By releasing any tension in your hips, you are less likely to have a tight back and more likely to be able to keep up with that great posture. This is an easy, low-impact stretch that will make your back and hips feel great! Step forward with your right foot and lunge into it, placing your back knee down gently. Push your hips forward towards the front. Be sure that your knee does not go past your ankle to avoid injury. Then, switch sides to even it out.

Dumbbell Row


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The dumbbell row will strengthen your back muscles so that it is easier for you to pull those shoulders back. Stand with your feet hips width apart and a dumbbell in each hand at your sides. Keeping your back flat, bend slightly at the hips so that your upper body is at an angle. Keeping elbows close to your body, squeeze your shoulder blades together as you bend your elbows and pull the dumbbells to your chest. Slowly lower back down and repeat. Do a few sets of ten.

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