Through exercise programs such as pilates and yoga you can improve your posture and look taller. Pilates creates a longer, leaner look by loosening the muscles in your chest, strengthening the muscles in your back and neck, and improving neck mobility, according to a 2005 article in The Washington Post. Pilates is also a safe choice for older people or people with back pain because it was originally developed to be a rehabilitation exercise routine, according to the article. However, check with your doctor before beginning a new workout regimen.
Step 1
Strengthen your core muscles. Lie on your back with your knees bent to do the pelvic tilt stretch. Exhale and contract your abdominal muscles while pushing your bellybutton into the floor, according to SpineUniverse.com. Hold for five seconds, release, and then repeat the exercise 10 times.
Step 2
Stretch your lower back muscles. Lying flat on your back and alternately pulling your knees gently to your chest will loosen you up and relieve pressure on spinal nerves, according to SpineUniverse.com. Lie on your back with your knees bent and slowly raise your hips in the air to do a bridge exercise. Hold the position for three to five seconds, then relax and repeat it 10 times, according to SpineUniverse.com.
Step 3
Stretch your hamstrings. Tight hamstring muscles will cause lower back pain and poor posture, according to SpineUniverse.com. Lie flat on your back and slowly raise an extended leg into the air until you feel a comfortable stretch. Hold for 10 to 20 seconds, and switch legs. Repeat the exercise three times, according to SpineUniverse.com.
Things You'll Need
- Pilates mat
- Comfortable clothes
