Proper posture contributes to a more secure and confident appearance and, in turn, is essential for spinal health and even general well-being. Therefore, exercises to improve posture are key, especially in a context in which spending long hours in front of screens and adopting bad postural habits causes discomfort and problems in the medium and long term.
Fortunately, there are a series of exercises to correct posture that are simple, but effective, and that contribute to maintaining a straight and optimal back. These moves focus on strengthening the muscles that support your back and increasing body awareness. Although there are dozens of exercises, some of the most important are the following.
The superman to correct posture
Here is one of the most recognized and used postural exercises in the field of fitness and physiotherapy. The superman is specifically prepared to strengthen the lower back and improve spinal stability. The exercise is inspired by the iconic position of the superhero in flight, it is performed on the ground and focuses on working the extensor muscles of the back, glutes and core.
To perform the Superman exercise, you have to follow these steps:
• Lie face down on a comfortable surface, such as a mat.
• Extend your arms forward and your legs back.
• As you are, lift your arms and chest slightly off the floor, as well as your legs. The only part that should be in contact with the ground is the lower abdominal region.
• Hold the position for a few seconds, feeling the contraction of the lower back muscles.
• Lower your arms and legs again with control.
It should be noted that the Superman is effective in strengthening the muscles of the back, which by default improves posture and, of course, helps prevent pain and injuries.
- Do 4 series of 30 seconds duration.
The abdominal plank
The abdominal plank serves to strengthen your core muscles, optimize spinal stability, and ultimately contribute to a healthier posture. The exercise emphasizes the deep muscles of the abdomen and the muscles of the back, shoulders and glutes.
To carry out this straight back exercise , you have to follow the following steps:
• Start in a push-up position, supporting your body weight on your forearms and the balls of your feet.
• Make sure your elbows are directly below your shoulders and your body forms a straight line from head to heels.
• Activate your core muscles by squeezing your abs and stay in this position for approximately 40 seconds.
• Keep your breathing constant while holding the position.
• To finish, slowly lower your knees to the floor and relax your body.
Notably, the abdominal plank is effective in strengthening deep stabilizing muscles, which in turn can improve posture. By strengthening your core muscles, you reduce pressure on your spine and promote more proper alignment.
- Do 3 sets of 40 seconds.
Over time, try to improve by holding more and more seconds in the plank position.
Front kicks, key exercises to improve posture
This can be defined as a versatile and beneficial exercise that not only helps strengthen the leg muscles, but can also have a positive impact on our posture and back health. As? Basically, it focuses on working the quadriceps.
- • Standing and maintaining the position, you have to kick in front with your straight leg (try to keep your leg horizontal with respect to the ground).
- • Return the leg to the starting position.
- • Repeat the same by kicking with the other leg.
As exercise strengthens the quadriceps muscles, it not only promotes greater stability in the legs, but also creates a balancing effect throughout the body. This enables greater stability which is then reflected in a more upright posture and proper alignment of the spine.
It is important to clarify that poor posture is a common problem in modern society. In large part, it is due to a sedentary lifestyle and long hours, for example, in front of electronic devices. Front kicks are established as an effective solution, as long as you do them every so often.
- Do 4 sets of kicks for 30 seconds.
Squeeze your shoulder blades while on the floor
This discreet practice can generate significant results, but as long as you are clear about how to do it:
• Lie face down on the floor and gently (but intentionally) contract your shoulder blade muscles.
• You should imagine that you are trying to bring your shoulder blades together towards your spine. This way, you will complete the exercise more easily.
This simple movement activates the muscles responsible for keeping the shoulder blades in their proper place, and is one of the best exercises for correcting posture . What is the consequence of practicing it? It has a positive impact on your posture both in the short and even medium term. It is ideal that you dedicate a few minutes each week to practice this exercise on a comfortable surface.
- Do 4 sets of 30 seconds.
Hanging from the bar for the back
It consists of gripping a fixed bar with your hands, either in a gym or in a suitable facility at home. You must allow your body to hang freely in the air. With this exercise to improve posture, traction and stretching of the spine is achieved, which implies several benefits for the health of the back and posture.
When you hang from the bar, gravity works in your favor and, consequently, helps to naturally align the vertebrae and separate the intervertebral discs, which may have been compressed due to poor posture or stress. As if that were not enough, it reduces pressure on the nerves and muscles of the back, which relieves accumulated tension and allows for a greater range of motion.
Additionally, the bar hanging exercise can strengthen the muscles in your back, shoulders, and arms. And this can help maintain a more upright and balanced posture in daily life. Do you understand why and how it achieves a very positive before and after? This is much more than an exercise; It is also one of the most effective postures to relieve lower back pain .
- Do 3 sets of 60 seconds. As you gain practice, try to hang on the bar longer and longer.
Stretch your back on the wall
These are exercises with your back straight against the wall that, in addition to correcting your posture, could add a few extra centimeters to your height (sometimes, we have a few centimeters of height hidden behind a hunched back).
- • Support your body against a straight wall. Your head, upper back, glutes, and heels should be in contact with the wall.
- • Bend your elbows at a 90º angle and keep the backs of your arms, elbows and hands in contact with the wall.
- • Press your arms and body tightly against the wall. Stretch your body.
- • During the stretch, imagine that you want to divide your body in half from the waist. Stretch your hips and legs down and your torso up. Do not use force from your arms.
Another version of the exercise is done with your arms straight up:
- • Likewise, rest your body on the wall with the back of your head, upper back, glutes and heels in contact with the surface.
- • Stretch your arms up, above your head. Keep the backs of your arms and the backs of your hands in contact with the wall.
- • Press your body and arms against the wall and stretch.
- • Imagine that you want to divide your body into two parts from the waist. Stretch your hips and legs down and your torso up.
- Do 3 sets of 60 seconds of these exercises to improve posture .
Recommended video with exercises for a straight back
You have some interesting postural exercises in the following clip:
Postural exercises for the back are essential at some point. This is because no one is exempt from remaining leaning forward or sitting poorly for a certain period of time and suffering the consequences over the years.
