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Core Exercises to Improve Your Posture

Are you someone suffering from poor posture and aiming to have good form? Here are some core exercises for good posture that you need to know. Continue reading to learn more about it. 

Posture is the way you hold your body while you are sitting, standing, running, or walking. There are two types of posture: dynamic (when you are moving) and static (when you are steady).

There are many different posture exercises that you can do to have and maintain good body posture because it can also affect your health if it is taken for granted.

a group of men running

Guide To Achieve Good Posture

Correcting posture can be done with these easy tips and tricks. These are some of the pointers you can follow to achieve good posture. These will also serve as your guide on how to fix your posture and avoid possible postural problems.

Do a posture check.

Always conduct a posture check to ensure that you are following the proper body posture. Always pay attention when you stand. Standing with good posture means standing straight and tall. You should also maintain your good posture while doing other activities such as walking, jogging, running, and even sitting. Be mindful of your sitting posture. Always sit up straight and allow your shoulders to relax. 

Move around and stay active.

Engaging yourself in physical activities is not only good for your posture, but for your entire body as well. To prevent muscle pain, avoid holding a single position for long periods of time. Make time to get up, walk and do some stretching. It is recommended to do exercises that can strengthen the muscles around your back, pelvis, and abdomen, such as tai chi, yoga, and other similar activities that allow you to focus on your body awareness. 

Maintain a healthy weight.

Heavier weight can cause lower back pain and can also cause problems with your spine and pelvis. These things can affect your overall posture. If you are looking for exercises to lose weight, click here

Wear comfortable, low-heeled shoes.

Wearing more comfortable shoes or footwear can give you a good balance and allow you to walk properly. This will also have a positive effect on your muscles and posture.

Do stretching that is good for your posture regularly.

Below are the recommended stretching and exercises that will help you have better posture.

a girl resting on a mat

Stretching Exercises to Improve Your Posture

Here are some of the exercises you can try to have an improved posture in no time. 


Planking is so far the best exercise to get good posture. It strengthens your lower back, upper back, shoulders, and abdominal muscles as well. This workout is also great for strengthening your gluteal muscles and your deep core.

  • Lie on your stomach with your forearms against the floor. 
  • Rest on your forearms and toes by engaging your core and lifting your body for 10 seconds. 
  • You can do 5 to 10 reps. You can increase the duration over time. 
  • Make sure that your back is straight while doing this exercise. 

Decompression using a sturdy surface

Decompression is the process wherein pressure is reduced. This exercise can relieve your back pain and also have a positive effect on your posture.

  • Hold on to a sturdy surface and lean back slowly, then fully straighten your elbows.
  • All of your weights should be leaning back behind you. 
  • Relax, take a deep breath, and stay for 20 to 30 seconds in this position. 
  • You can repeat this workout as many times as you need.

Doorway Stretch

The doorway stretch will aid in loosening up your tight abs and chest. 

  • In line with your doorframe, place your hands and elbows. 
  • Slowly step through the door until you feel some stretch and hold this position for 15 to 20 seconds. 
  • Return to your starting position and repeat this for 3 reps.
nordic lifting elbow sleeve

Standing Pull Apart

Standing pull apart will aid in strengthening the muscles between the back of your shoulders and your shoulder blades. This will give you the strength to keep your posture in proper alignment. 

  • Start by standing properly. 
  • Straighten your elbow and bring your arms out in front of you as you hold a resistance band with both hands. 
  • Move your arms out and back behind your body slowly while keeping your elbows locked. 
  • Do this stretch for 2 to 3 reps.

Kneeling Hip Flexor Stretch

This stretch is recommended for people who have problems with their anterior pelvic tilt, as it will help lengthen their hip flexors.

  • Kneel on a soft surface and bring your right leg in front. 
  • Position your knee over your ankle as you place your foot flat on the floor. 
  • Your left knee should be bent at 90 degrees and should remain in contact with the surface. 
  • As you brace your core, slowly slide your right foot forward a few inches. 
  • Shift your hips forward and squeeze the muscles in your right gluteal. 
  • Your left knee should be slightly bent at more than 90 degrees. 
  • Hold this position for 10 seconds and aim for 10 reps on both sides of your legs.

Child Pose

This workout tends to passively stretch the muscles of your back torso. It also helps in stretching your ankles, hips, and thighs.

  • Start in a tabletop position. 
  • Put your toes together and your knees positioned just outside your hips, or as wide as your exercise mat. 
  • Make your belly rest in between your thighs and your forehead rest on the floor. 
  • Place your palms out front and then sit back as you tuck your pelvis in. 
  • You can stay in this position for as long as you like while you inhale and exhale. 
  • Remember that your neck should be in a neutral position.

The Bird Dog

The bird dog improves your stability, relieves lower back pain, and helps you have a neutral spine. This simple core exercise strengthens your back muscles, core, and hips and also encourages proper posture. 

  • Starting on all fours, place your hands under your shoulders and your knees under your hips. 
  • Raise your left arm and reach it forward while kicking your right leg backward until both your arms and legs are aligned with your torso. 
  • Slowly return to the starting position after holding this position for a few seconds.
  • Repeat using your left leg and your right arm for 10 reps.
  • Make sure that you maintain a neutral alignment with your neck, head, and back to lessen the stress on your neck.

Half-Cobra Pose

This stretch is great for your lower back. It can also reverse a slouched shoulder posture.

  • Lie on your stomach and prop yourself up slowly on your elbows as you keep your hips in contact with the ground.
  • Hold this position for 10 to 15 seconds and then return to the starting position. Increase your holding time to 30 seconds progressively. 
  • Do this for 10 reps. 

Cow and Cat

This type of exercise can help you energize your lower back muscles and is also good exercise for your spine. 

  • Kneel just like a standing cat, with your knees directly below your hips and your hands directly under your shoulders. 
  • As you exhale, gently arch your spine and hold for 2 seconds. 
  • As you inhale, round your back while tightening your core muscles for 2 seconds.
  • You can repeat this exercise for up to 10 reps.

Dead Bug

This exercise will help build your core strength and stability. It can also help you prevent lower back pain. 

  • Drop your shoulder and lower your back to the ground.
  • Begin by raising your hands so that your elbows are above your shoulders and your fists are facing inward toward each other. 
  • Lift your legs, making sure your knees are directly over your hips. 
  • Exhale. Until they are just above the floor, slowly put your right arm into the lower position and your left leg into the same. 
  • Inhale and then go back to the starting position. 
  • Repeat on the opposite side.

Looking for some videos to help you with your stretching exercises? Here’s the link that can provide you with some guidelines.

Key Takeaway

It is important to take good care of your overall posture as it can greatly affect your body’s movements. It will also determine how you will be able to perform your everyday tasks. Do the above core exercises for posture to take good care of your body and to maintain good posture. Maintain consistency by working out as often as possible on a daily basis.

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