Three Exercises To Improve Your Posture

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Three Exercises To Improve Your Posture

Let’s be honest we all suffer with bad postures, from those who slouch (which is perfectly normal given our recent sedentary lifestyles) to those of us who do no exercise to strengthen our core. Don’t worry we have researched the 3 best exercises for you, to not only restore your posture but reduce any back pain too! 

FACT: Did you know that slouching can lead to digestive problems such as constipation? 

Bad posture puts pressure on our bladder and abdominal area, which can cause leakage problems.  Back in the day, bad posture was a sign of laziness, inferiority and insecurity. So let’s look at how we can improve your posture today


Start each morning with a GOOD stretch!

Thankfully, there are many posture-improving exercises that we can easily add to your regular routine. Taking just 5 minutes in the morning can help you feel better throughout the day!

1. Cat – Cow Pose

Cat cow pose stretches your spine and relieves muscle tension. 

  • Come onto all fours, place your wrists directly below your shoulders and your knees underneath your hips.
  • Draw your shoulders away from your ears and your navel towards the spine. Your back should be straight and parallel to the floor.
  • Tilt your pelvis away from your chest, arch your spine, inhale and look up.
  • Exhale and look down.
  • Curl your tailbone inwards, pull your chin toward the chest and your abdomen toward the ground.
  • Repeat 3 times.
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2. Bridge Lifts

Bridge lifts strengthen your glutes and back muscles. 

  • Lie on your back and pull your feet towards your back.
  • Raise your pelvis until you reach a 90-degree angle with your knees. 
  • Either place your hands by your side or above your head.
  • Extension – raise your ankles off the floor
  • Repeat 3 times.
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3. Bent Knee Twists

This pose promotes a neutral spine and relieves lower back pain.

  • Sit with your legs positioned in front of you.
  • Bend on knee and position on the other side of your knee.
  • Hold on to your bent knee with your opposite hand.
  • Gently twist your back and place your other hand behind you.
  • Stay in this position for 10 seconds.
  • Repeat on your other side.
  • Hold the position for another 10 seconds.
  • Repeat 3 times.
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In a nutshell, active stretching exercises are one of the best ways to reduce back pain and improve posture. Taking just 5 minutes a day to perform these exercises will help you relax your back and shoulder muscles, relieving pain and help to restore your proper posture. 

 To find out more about stretching and mobility exercises try our Saturday morning sessions and start feeling better today!