This Is How To Improve Your Posture In Just 10 Minutes!

This constant sitting is unnatural for us — evolution made us biped — and it’s also taking a toll on our back and posture. One of the ways to improve posture is by exercising.

However, the long-term effects of bad posture may have already left a scar — before start exercising, you must see your doctor. You may even be already feeling some of the bad posture symptoms that can include some obvious ones like neck pain or some less explicit ones like poor digestion. That’s right; the way you sit affects your whole body.

How to improve posture then? Working out and focus on activities to improve posture is the natural response to that, but some tools can help you achieve that goal.

An improved posture device can be a solution in some cases. There is a lot of variety out there, which is good – you have plenty to choose from. From physical correctors to apps on your phone, the difficult part is choosing the best posture corrector.

But do posture correctors work? Some orthopedists say there’s a lack of evidence that a wearable posture coach can actually benefit you. And they remind us that we should refrain our expectations: it’s not like a brace to improve posture will solve all your problems once you start wearing them.

So let’s talk about something that is effective immediately and in the long run: improve posture exercises.

They are not only more effective: exercising regularly has another benefits related to your self-esteem and these exercises will also make you feel the psychological benefits of good posture. Here is how, in just 10 minutes, you can improve your posture.

#1 – Floor Bridges

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This exercise focuses on your hip and lower back and will be an instant back pain relief. The hip flexor uscles are strongly affected by prolonged seating, and this exercise will help you regain strength there.

How Can You Do It?

Start by lying on your back, with your knees flexed and your feet on the floor. Your arms should also be touching the floor and by your sides.

Press the feet into the ground and raise your hips — you should aim for a straight rising line between your shoulders, hips, and knees. Pause there and repeat.

#2 – Back Extensions

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Another exercise focused on the lower back. Posture and aging are connected, and this exercise is perfect because anyone can perform it without having to enroll in a gym. You just need an exercise mat and the will to perform stretches to improve posture.

Here is how you should do it:

Start by lying on your stomach with your face down. Place your arms as straight as possible and in front of you. Legs should be straight. Try to engage your core in a way that you can create room between your belly and the mat. Lift both arms about one inch from the floor and stretch. Hold some seconds there and repeat.

#3 – Plank

Men’s HealthThird on this list on how to stop a bad posture is the traditional plank exercise. For this exercise list, we will cover the forearm plank. Here is how you should perform it.

You should start by lying on the floor sustained by your forearms and with the elbows aligned with your shoulders. Like in the previous exercise, your abs should be engaged as you raise your whole body from the floor and keep it in a straight line.

Some concerns, however, if this makes the list of posture exercises for seniors because it demands a lot from your body. There are variations less hard to perform that you can adopt, like keeping your knees on the floor.

#4 – Side-Lying Leg Raises

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Here is another exercise to be performed using only a mat. It will strengthen not only your back but also reinforce your hips and thighs; these two often punished for lousy posture.

Start by lying down on one side on the mat. With your body in a straight line, place your stretched legs and feet on top of each other.

Your arm from the side you laid down should be on the floor to support your head. Gentle raise the leg on top, and stop only when you feel the muscles flex. Repeat or time it.

#5 – Pull-Ups

OnnitThey are one of the most iconic exercises in the book. It’s safer if you practice them in a gym, but there are parks outdoors with bars to help you out. If you are not used to making them, it’s only normal that you will stay in the same place in your first attempts. The benefits of good posture can be achieved with this exercise. But how should you perform it?

Squeeze the bar with your hands and then engage with your core and upper body muscles. You’ll feel like straining your neck – be careful; you’re aiming to bring all of your body upwards.

Your chin must clear the bar with ease – that’s the upward phase of the pull-up. Third Newton’s law says that what comes up, must come down, so descend slowly.

#6 – Chest Stretches

YouTubeHow to cure back pain with a chest exercise? Simple, the chest stretches are the answer. There are different variations of this exercise: some harder to execute, others simpler.
Using a wall is a way to make it simpler. Here is how:

Choose a leg to place on the front and stand at the end of a wall. Bring the opposite arm of the leg upfront to the wall at a 90-degree angle. Gently press the chest forward until you can feel the stretch. You can also move your arm higher or lower to stretch more parts of your chest.

Repeat to each side.