Poor posture can cause long-term health problems. In addition to leading poor muscular conditioning, it can also cause breathing difficulties for those who do not stand up straight. Poor posture can usually be helped with exercise, if not cured completely. Exercises that strengthen the back and spine are usually not difficult to complete and bring positive results.
Lower-Back Stretch
Stand about 18 to 24 inches from the wall and put your hands up at shoulder height. Place them on the wall. Press on your hands to put pressure on your shoulders. Press your lower back and hips forward. Hold this for 3 seconds and relax. Do this 12 times, take a 30-second break and repeat the set.
Lumbar Bridge
Lie down on the ground with your stomach facing the ceiling. Extend your arms so they are at hip level. Press up with your arms and lift your buttocks off the ground. Hold this for 3 seconds before you relax and put your buttocks back on the ground. Do this 12 times. Take a 30-second break and repeat the set.
Knee Stretch
Lie on your back and bend your knees at a 90-degree angle. Take hold of your right upper leg with both hands and pull the knee to your chest. This will help stretch out your spine. Hold the stretch for 3 seconds and relax. Do this 12 times. Grab your left leg and do the exercise on the left side, 12 times. Take a 30-second break and repeat the set.
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