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Improving your posture can help relieve muscle tension, prevent back, shoulder, neck, and hip pain, and reduce your energy expenditure throughout the day. And let’s face it, proper posture looks so much better than slouching. 

We have selected five exercises you can easily do at your home to improve your posture. These exercises strengthen your upper back, pulling the shoulders back and opening your chest. That provides enough support to keep a good posture, but you must try to do it at all times, including prolonged sitting periods. 

The Plank

Plank has become the most popular core strengthening exercise because it works your obliques and transversal abdominal muscles. It is a perfect people who are looking to improve their core strength and body stability. In addition, it is a great way to improve your posture because it also strengthens your back and shoulder muscles.

To do this exercise:

1. Get in a starting push-up position.
2. Squeeze your glutes and engage your core, and hold for as much as you can.
3. Hold for at least 20 seconds, and increase this time as you progress.

You can increase the intensity by balancing on your forearms instead of your hands. Keep your elbows directly under your shoulders, and make sure not to sag your hips, arch your back, or tilt your head up.

Doorway Chest Stretch

Slouched shoulders are the most common posture problem. This simple exercise can keep your shoulders back and your chest open.

To do this exercise:

1. Stand in the door with your back straight and your forearms firmly positioned on the doorway.
2. Try to step through the door until your chest is fully stretched.
3. Hold for 10-15 seconds, and step back to the starting position.
4. Do several repetitions of this exercise throughout the day to keep your shoulders back.

This stretching exercise is great as you can do it anywhere, even at work. You can get up every hour, stretch for a few minutes, and then get back to work. That will do wonders for your posture.

Bird Dog

To do this exercise:

1. Get on all fours.
2. At the same time, extend your left arm and right leg while making sure they are at hip and shoulder height.
3. Hold for several seconds and return to the starting position.
4. Do the same but with the right arm and left leg. 

Continue alternating for 6-10 repetitions on both sides.

Wall Slides

Wall slides are excellent for improving upper back muscle strength. To do it:

1. Stand with your whole back flat against a wall.
2. Put your arms against a wall at shoulder height, with your hands facing the ceiling.
3. Slowly slide your arms up and down while maintaining contact with the wall.

Shoulder Stretches

This exercise is excellent for stretching your shoulders and chest. To do it, you’ll need a prop like a band or a towel.

Stand straight with your feet shoulder-width apart. Firmly grab the band or towel and pull it apart to create tension while keeping it in front of you. Try to raise it over your head and behind your back without bending your elbows. Once it’s back, pull your hands apart as much as you can, and then return to the starting position. Aim for 6-10 reps.

For this exercise, start with a wide grip, and then you can slowly narrow it when your flexibility increases.

Chiropractic Care for Better Posture

You can also visit a chiropractic center such as Spring Chiropractic to improve your posture. We have many experts like Dr. Scott Bolz who are ready to help you improve your mobility, posture, and get rid of the pain. Schedule an appointment and correct your posture for good.