The Best 5 Exercises To Fix Bad Posture To Correct Posture

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What Does Bad Posture Look Like?

Bad posture is very common, and many people don’t realize it. Bad posture could include rounded shoulders and slouching. They may also be too forward-looking.

You may also notice an arch in their lower back, a bent knee, or a tilted head.

If you feel any of these situations, your posture must be improved. These are signs that your posture is incorrect.

What Does Good Posture Look Like?

As a guideline for good posture, your ears should be straight, and your shoulders and hips should be aligned. Your body should also feel balanced and upright. This alignment will put the least strain on your joints.

What Are The Benefits Of Good Posture?

Poor posture can cause spinal compression. You can lengthen your spine by improving your posture. Your overall height can be increased by spinal elongation. You can increase your height up to 2 inches depending on how compressed your spine is, no matter what age you are.

Good posture is important for optimal muscle function. It aligns your bones and joints correctly. Your posture can even improve your breathing and relieve body aches.

These 5 Exercises Will Help You Improve Your Posture Quickly.

#1 Y Presses

This exercise is great for correcting your upper body posture. Place your lower back, upper back, rear delts, and elbows against a wall. Then, place your head and wrists against the wall. Your arms should be pointing upwards in a Y-shaped formation.

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Slowly raise your arms while keeping your lower back, upper back, rear sets, elbows and wrists against the wall.

Start by going all the way up, then go down. Bring your elbows down as low as you can.

#2 Seated Openers

This exercise is great for neck, shoulder, and upper back correction. Start by sitting straight up with no backrest. Place your hands behind your head and bend your elbows. Your chest should be raised, and your elbows should be pointed upward.

Begin by moving forward with your head. Next, tuck your chin as far as you can. Slowly untuck your head until you have your head in a neutral position. Next, slowly lean backward using your upper back.

#3 Seated Ball Twists

This exercise is great for correcting your lower and upper back postures. Place your feet flat on the ground and sit straight up on a yoga ball. You can also hold a medicine ball or other weight with your arms out straight ahead.

Slowly rotate to the side, then slowly turn to the opposite side. Your arms should be straight up in front of your face while maintaining a neutral spine position.

#4 Hip Openers

Hip openers can significantly improve hip alignment and leg length. Start by placing one foot forward and the other at 90 degrees. The heel should be planted into the ground. Keep your knee in line with your toes.

Place the other leg behind your knee and rest your hands on the ground for stability. Slowly raise your back knee off the ground until you see your toes.

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Now rotate the outer hand up towards the ceiling. Hold it for a while and then slowly lower back. Rotate the inner hand up to the ceiling. Hold it for a few seconds, then come back down.

#5 The Cobra

This exercise is great for your neck, shoulder, upper and lower backs, and hip correction. Start by laying on your back, your hands under your shoulders, and your fingers in front of you.

Straighten your arms and lift your chest as high as you can. Reach your core and look up.

These 5 exercises will help improve your posture. These exercises can improve your posture, or you could just use them as part of your weekly exercise routine.

Author

Dr. Bradley Lynch
Dr. Bradley Lynch is a board-certified sports medicine physician with a Bachelor's degree in Biology from the University of Michigan and a medical degree from the University of California, Los Angeles (UCLA). He completed his residency training in Family Medicine at the University of California, San Diego and a fellowship in Sports Medicine at the Kerlan-Jobe Orthopedic Clinic. With over 10 years of experience in the medical field, Dr. Lynch is an expert in sports injuries, musculoskeletal ultrasound, and overall health and wellness. As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including sports injury prevention, musculoskeletal ultrasound techniques, and overall health and wellness tips. Dr. Lynch believes that a holistic approach to health and wellness is essential for optimal performance and well-being, and he strives to inspire his readers to prioritize movement, proper nutrition, and self-care. Through his articles, Dr. Lynch aims to empower his readers to achieve their fitness goals, overcome injuries, and enhance their overall quality of life.
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