Exercises to Strengthen Good Posture

Posture deviations can lead to aches and pain in the neck, mid back, and low back regions. Muscle memory from prolonged sitting, daily activities (computer and cell phone use for instance) result in forward head posture, leading to excesses stress and strain on the back muscles and structure. Along with decreasing the amount of time seated and on technology, posture exercises can be incorporated into your health plan to re-establish healthy muscle memory for proper posture. Exercises including plank, the yoga pose Cat Cow, and spinal extensions can in time help reverse posture deviations with time.

Plank

The standard plank effectively targets the lower abdomen (abs), glutes and thighs in order to relieve stress and strain of the trapezius, and erector spinae muscle groups.

How to do it:

1. Lie on the floor with your face down.
2. Tuck your toes into the floor.
3. Now lift your body with the help of your elbows, hands, and toes. You should experience strain in the abs and glutes while you’re doing so.
4. After rising off the ground, make sure you align your hips, back, and shoulder.
5. Maintain this position for about 15 seconds and then relax.
6. Repeat this position for 15 times in 3 sets. Keep adding 2 seconds to the time after each rep.

Cat or Cow Exercise

This exercise is one of those yoga postures that can strengthen your back muscles and your abs at the same time. It works in an alternative manner where you target the abs first and then the back muscles by arching downward and upward respectively.

How to do it:

1. Get on all fours.
2. Make sure your wrists are below your shoulder.
3. To exercise your abs, inhale while bringing your stomach toward the floor. Also, gently arch your back down and your shoulders and tailbone upward.
4. Hold this position for about 15 seconds.
5. Afterwards, to stretch your back, exhale while arching your back toward the ceiling, and bringing down your shoulders and tailbone to the floor.
6. Hold this position for about 15 seconds.
7. Repeat both of these stretches alternatively for 15 times in 3 sets.
8. Rest in between the reps.

Back Extending Exercise

Back extension exercises can help target posture muscles that are typically in a forward or flexed state due to posture deviations.

How to do it:

1. Lie face down on the floor.
2. Bring your hand beneath your face.
3. Tuck your toes into the floor but not lift your legs.
4. Extend your arms to lift yourself off the floor until you feel the strain in the lower back.
5. Hold this position for about 15 seconds.
6. Repeat the exercise for 15 times in 3 sets.

Performing the exercises mentioned daily may help with the reduction in the back or shoulder pain. Posture muscle stability combined with corrective chiropractic adjustments are the best combination to obtain and maintain healthy posture. If you perform these 3 easy exercises, you will experience a reduction in the back or shoulder pain. However, if the symptoms still persist, you should see a chiropractor.