Good posture and a straight back are critical not only for maintaining a good self image, but also for reducing the risk of potential health problems like back pain or back injuries. Some basic exercises can help you straighten your back and improve your posture. And because they require no weights or specialized equipment, you can do them at home or in your office.
Sitting Exercise
Sit down in an armless chair with a straight back. Position your feet on the floor with your back leaning against the chair and your arms hanging at your sides, palms facing facing forward. Lift your chest while straightening your upper back by pushing your shoulders against the chair. Squeeze your abdomen inward and hold your body in this position for 10 seconds, then relax. For the best results, the American Physical Therapy Association recommends doing this three times in one session, and repeating it in the morning, afternoon and evening.
Knee-to-Chest Squeeze
When poor back posture causes backaches, the University of Houston recommends knee-to-chest squeezes. Lie face up on the floor. Pull your left knee up toward your chest. Grab your thigh just under your knee and pull your leg toward you as far as you can go, then put your leg back down. Repeat with the opposite leg. This constitutes a single repetition. Do a set of 10 reps total.
Wall Slides
Position yourself against a wall. While pressing your back against the wall, move your feet forward so that they're a foot from the wall. Slowly slide your back down the wall without moving your feet until your knees are forming a 60-degree angle. Slide yourself back up. Aim to do three sets of 10.
Shoulder Blade Squeeze
Sit down on a chair. Place your hands palms-down on your thighs. Stare straight ahead and slowly pull your shoulders back as far as they can go. Try to make your shoulder blades touch each other. Relax and repeat, doing a total of 10 shoulder squeezes.
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