Bad posture doesn’t just cause back and neck pain. It can lead to a whole host of issues, from headaches and breathing difficulties to heartburn and poor balance. The good news? You can fight back with some simple exercises!
At Life-Know-How, we’ve scoured the expert advice and put together 8 effective exercises to improve your posture. Best of all, you can do them right at your desk during a work break. Plus, stick around until the end of the article for a bonus tip.
Get ready to feel stronger, more energized, and free from those pesky posture problems!
Open shoulders
To start this exercise, stand with your feet shoulder-width apart and keep your back straight. Your arms should be resting straight down along your sides.
Next, raise your arms out to the sides and open up your chest. From there, begin crossing your arms in front of you, one on top of the other. Cross your right hand over your left, so your elbows meet in the middle.
Then, uncross your arms and repeat the motion, crossing your left hand over your right. You should feel your shoulder blades working as you do this.
Continue switching your arms for 45 seconds to 1 minute.
Wing fly up
Start by standing with your feet shoulder-width apart and slightly bending your knees. Lean forward, making sure your back is flat. Keep your head straight and look at the floor.
Lift your arms out to the sides and bend them at the elbows, squeezing your shoulder blades together. Bring your hands in front of your chest and keep squeezing your shoulder blades like you’re flying.
Continue doing this for 45 seconds to 1 minute.
Quadruped thoracic rotations
To do this exercise, start on all fours. Place one hand behind your head, while the other hand is extended in front of you and resting on the floor.
Slowly bring your elbow down toward the floor, and then rotate it up toward the ceiling. As you do this, also rotate your head in the same direction as your elbow.
Keep this motion going for 45 seconds to 1 minute, then switch hands and repeat on the other side.
Squat and reach
To begin this exercise, get into a deep squat and cross your hands, reaching for your feet. Your left hand should touch your right foot, and your right hand should touch your left foot.
Next, start raising your right hand up and then down, while following its motion with your head. Continue this movement for 45 seconds, and then switch to your other arm and repeat on the opposite side.
Extending in the chair
This exercise can be easily done while sitting in a chair, even while working in front of a computer. Begin by bringing your hands behind your head and spreading your elbows out to the sides. Focus on extending your upper back, and then lean back to stretch your spine.
You can repeat this exercise whenever you start feeling tired from sitting for too long.
Band-over-and-back exercise
This exercise can be done using an elastic band or a towel. Begin by holding the band straight in front of you with an overhand grip. Next, pull the band apart to create tension and raise it up and behind your back.
Repeat this movement for 45 seconds.
Upper back cat stretch
To do this exercise, kneel on the floor with your hips back towards your heels. Place your forearms on a foam roll or pillow. Begin by rounding your middle back up and taking a deep breath in. Then, as you exhale, arch your chest down towards the floor in an arc shape.
You should feel the tension in your mid-back. If you feel the tension in your lower back, move your buttocks closer to your heels.
Repeat this movement 8-12 times, 2-3 times per day.
Foam roll angels
Stretch out on your back, placing a foam roll or cushion underneath you. Position your arms alongside your body, with your palms facing upwards.
Now, bring your chin down slightly to elongate the back of your neck. Without tensing your abs, draw your ribs downwards to flatten your lower back.
Inhale and exhale slowly, for a period of 3 to 20 minutes, allowing your shoulders to descend towards the floor.
As you become more comfortable, gradually elevate your arms, keeping your forearms on the floor.
Bonus Tip: How to maintain good posture while sitting
It’s important to work on your posture every day, even while watching TV. One easy trick is to place a rolled towel behind your shoulders and strive to sit up straight without letting the towel fall.
How often do you experience back pain? What exercises do you do to improve your posture while working at your desk?
