Your spine has a series of natural curves, and when you suffer from poor posture these curves may be exaggerated or reversed. With poor posture, your muscles and ligaments must work hard to keep the body upright and aligned, resulting in back pain, muscle fatigue and even injury. Exercises can help strengthen your back muscles, increase flexibility and improve your posture. But check with your doctor before trying new exercises.
Step 1
Start at the top of a push-up with your palms pressing into the floor and your toes in contact with the floor to do a plank pose. . Engage your core abdominal muscles. Keep your back straight and hold the position for 10 seconds and release. Perform five to 10 reps.
Step 2
Lie on your stomach to begin the superman pose. Extend your arms out in front of you and lift your arms, upper torso and legs at the same time, as if you were flying. Hold the position for 10 seconds and release. Do five to 10 reps.
Step 3
Try the waxing exercise recommended by University of California Los Angeles Ergonomics. Sit on a backless chair and and bend your arms to 90 degrees in front of you with your palms facing the floor. Move your hands around in small circles in a "waxing" motion. Keep your elbows close to your body. Do the waxing action for 20 second, and perform four reps.
Step 4
Lie on the floor with your feet flat on the ground and your knees bent to prepare to do a bridge pose. Press your feet into the floor and lift your hips up toward the ceiling. Hold the position for 10 to 20 seconds, and lower yourself one vertebra at a time.
Tips and Warnings
- Use ergonomic chairs and other supports if you sit down at a desk most of the day. Take frequent breaks at work to stretch and walk around.
- Speak to your doctor before performing exercises to improve your posture.
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