Exercises for correct posture

December 22 2023

Proper posture plays an important role in the overall health of your body. Poor posture can lead to back, neck and shoulder pain, as well as reduced confidence. Here are a few exercises that can help improve your posture:

  1. Head Lift Exercise: Sit in a chair with a straight back. Pull your neck up, raise your head and lift your chin. Hold this position for a few seconds and repeat several times.
  2. Neck to Shoulders Exercise: Sit or stand up straight. Slowly tilt your head forward so that your chin comes close to your chest. Then return to the starting position and repeat bending to the left and right, bringing your ear closer to your shoulder. Hold each position for a few seconds.
  3. Exercise “Shoulders to Back”: Stand up straight. Then lift your shoulders up and then take them back, trying to bring your shoulder blades closer together. Hold your shoulders in this position for a few seconds and return to the starting position. Repeat several times.
  4. Stand with your back against the wall, touching the wall with your head, back and buttocks. Place your feet about shoulder width apart from the wall. Continue to hold yourself in this manner, trying to tuck your abdomen into your spine and maintain a neutral back.
  5. Abdominal Support Exercise: Lie face down on the floor. Your arms should be stretched out along your body. Lift your head, chest and upper abdomen off the floor using your back muscles. Hold this position for a few seconds and return to the starting position. This exercise helps to strengthen your back muscles and improve your posture.
  6. Plank exercise: Take a supine position on your stomach, resting on your forearms and toes. The body should be aligned in one line from head to heels. Hold this position by tightening your stomach and tensing your cortical muscles for as long as possible.
  7. Spinal Stretching Exercise: Sit in a squatting position on a chair or the floor. Hold on to the back of the chair or put your hands up in the air. Slowly stretch upward, lengthening your spine. Repeat several times.

Do these exercises regularly to strengthen your back, neck and cortex muscles and maintain proper posture. In addition to the exercises, pay attention to your posture in everyday life and try to sit and stand up straight.