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Poor posture has become increasingly prevalent in today's society, with many people spending hours hunched over computers, smartphones, and other devices. This sedentary lifestyle can lead to a variety of issues, including back and neck pain, muscle imbalances, and decreased confidence. Fortunately, incorporating targeted exercises like yoga and pilates into your fitness routine can help improve your posture and overall well-being. Here, we present the 5 best exercises for you to try at your Goodlife club to help you stand tall and confident.
Seated rows are a great exercise to strengthen the muscles between your shoulder blades, which are essential for maintaining an upright posture.
How to do it:
Sit on the floor with your legs extended in front of you and a resistance band looped around your feet.
Hold one end of the band in each hand, with your arms extended and palms facing each other.
Engage your core and pull your hands towards your chest, squeezing your shoulder blades together.
Slowly return to the starting position and complete 10-15 repetitions.
The reverse fly targets the muscles in the upper back and rear shoulders, promoting proper shoulder alignment and posture.
How to do it:
Stand with your feet hip-width apart and a slight bend in your knees.
Hold a light dumbbell in each hand with your palms facing each other.
Hinge forward at your hips until your torso is almost parallel to the floor.
Keep your arms slightly bent and raise them out to the sides, squeezing your shoulder blades together.
Slowly lower your arms back down and complete 10-15 repetitions.
Tight hip flexors can contribute to poor posture by causing an anterior pelvic tilt. Often featured in Yoga, this stretch helps to lengthen and relax these muscles.
How to do it:
Begin in a lunge position, with your right foot forward and your left knee on the ground.
Place your hands on your right thigh and gently push your hips forward, feeling a stretch in the front of your left hip.
Hold for 15-30 seconds, then switch sides.
This exercise helps to improve the mobility of your thoracic spine, which is essential for maintaining proper posture.
How to do it:
Sit on your heels with your knees hip-width apart and your hands placed behind your head.
Keeping your core engaged, slowly arch your upper back and lift your chest towards the ceiling.
Hold for 2-3 seconds, then return to the starting position.
Complete 10-15 repetitions.
The bridge exercise targets the glutes, hamstrings, and lower back, helping to stabilize your spine and promote better posture.
How to do it:
Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
Engage your core and lift your hips towards the ceiling, squeezing your glutes at the top of the movement.
Lower your hips back down and repeat for 10-15 repetitions.
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