Bennett Richardson, DPT, PT, CSCSPoor posture affects most of the population. Think about it: we tend to sit in a slumped position when we drive, eat, watch TV, work, and during most other activities we perform throughout the day.
But is bad posture really that big of a deal? Well, suboptimal posture can lead to a variety of health issues such as low back pain, neck pain, and even breathing difficulties. Worse yet, these issues tend to become even more of a problem as we age.
Luckily, it doesn’t take much to counteract the effects of slumped shoulders and bad posture. By simply performing a few key exercises every day, you’ll be well on your way to improving your health and your posture.
In this post, I’ll highlight three key postural exercises that can be performed by anyone, anywhere, with almost no equipment needed. Let’s take a look!
Good Posture: 3 Simple Exercises for Better Posture
Pec Opener
The pecs (and other muscles in the front of the shoulders) tend to become tight and inflexible when we sit with poor posture. Because of this, opening up the pecs through the pec opener stretch will help to counteract this tightness.
How to Perform
- In a seated position, lean back and look up at the ceiling.
- As you do so, bend your elbows and spread your arms so that you feel a stretch across your chest.
- Hold this position for 30 seconds and repeat 4 times per day or more.
Glute Bridges
Another component of poor posture is weak glutes. If your glutes aren’t working properly, they can’t help you stand upright and resist the downward pull of gravity. Glute bridges are a great exercise because they simultaneously strengthen the glutes and stretch out the tight hip flexors on the front of the thighs.
How to Perform
- Lie on the ground with your knees bent and your feet flat on the floor.
- Push your heels into the ground as you raise your hips and low back into the air.
- Hold this position for 30 seconds and repeat 4 times per day or more.
Band Rows
Rows are a terrific strengthening exercise for the upper back, shoulders, and biceps. These muscles are all key components of good posture, and they should be worked regularly.
How to Perform
- Using a machine with very light weight, or a band, start in a seated position with your back straight.
- Grasp the handles of the machine (or band) and pull your shoulder blades back and together as you bend your elbows.
- Return to the starting position to complete the rep.
- Complete 10-12 reps per set, for 3 sets per day.
Conclusion
Poor posture is a huge issue in society today. In fact, many health problems could be solved or mitigated through targeted exercise to improve posture. If you feel your shoulders starting to slump, try out this routine this week and see how you feel!
Works Cited
- Kang KW, Jung SI, Lee do Y, Kim K, Lee NK. Effect of sitting posture on respiratory function while using a smartphone. J Phys Ther Sci. 2016 May;28(5):1496-8. doi: 10.1589/jpts.28.1496. Epub 2016 May 31. PMID: 27313358; PMCID: PMC4905897.
- Kim D, Cho M, Park Y, Yang Y. Effect of an exercise program for posture correction on musculoskeletal pain. J Phys Ther Sci. 2015 Jun;27(6):1791-4. doi: 10.1589/jpts.27.1791. Epub 2015 Jun 30. PMID: 26180322; PMCID: PMC4499985.
