Posture Exercises to Help Your Back

How come some people just seem to naturally stand so straight and tall, displaying what looks like THE perfect posture? In many cases that type of posture doesn't come naturally, but instead is something these people have learned to acquire, often with the help of posture exercises.

As if your exercise routine isn't already taking up enough of your time - there are postures exercises that you may want to add to it. Happily, some exercises can be done within seconds and when done regularly may ensure that good posture becomes a habit.

Yes, it may be possible to stand taller with posture exercises!

Let's begin with some exercises that often resolve specific, poor posture patterns, and may provide much needed back pain relief.

Correcting Bad Posture

You can't begin to correct posture problems if you don't know whether or not you have them. What's the best way to find out? Although back aches are often a tell tale sign, not everyone with incorrect posture has soreness or stiffness - yet!

Make your posture assessment by standing sideways in front of a mirror. Stand in a typical position, as though you are having a conversation with someone. Don't cheat! How do you look? Check to see if you show signs of any of the poor posture traits shown below and if so, use the accompanying guidelines as a starting point for better posture control.

Exercise should not be performed without first talking with a doctor. As with all exercise, posture exercises should only be done within your comfort level.

These posture exercises are intended to over-exaggerate proper posture, to the point where they subconsciously may trick your mind into proper back posture habits. Remember to breathe normally - something easily overlooked when doing exercises that involve the stomach muscles.

Protruding Abdomen and Buttocks
Symptom: Your abdomen sticks out in the front and your buttocks protrude in the rear.

1. Tilt your pelvis so that the front moves up and under you.
2. Keep your chest and shoulders upright and gently lift up and in with your stomach muscles - think of it as pulling your stomach away from your waistband.
3. Hold for 5-10 seconds.

Sitting while Standing
Symptom: Your knees and ankles pitch forward as they would if you were about to sit.

1. Allow an imaginary string to pull you upwards, straightening your entire body along the way.
2. Inhale to allow your chest to expand and fill with air while rising up above your pelvis.
3. Without locking your knees move them into a straight position and assume an overstretched straight leg and torso posture, letting the string pull you upward.

Ostrich Stance
Symptom: Your knees may be locked or bent backward, with your heels bearing your body weight. Your chest may be leaning forward onto the pelvis, with your head and neck falling into a forward pitch.

1. Unlock your knees and move them slightly forward over the front of your ankles.
2. Level your pelvis as in the above exercise.
3. Inhale to allow your chest to expand and fill with air while rising up above your pelvis.
4. Imagine a string on the top of your head pulling your upper body towards the ceiling.

1. Bring your pelvis back by lifting your abdomen up and in to the point where you begin to feel better weight distribution through your feet.
2. Inhale to allow your chest to expand and fill with air while rising up above your pelvis.
3. Imagine a string on the top of your head pulling your upper body towards the ceiling.

You may also be interested in:
Back Strengthening Exercises, Back Stretching Exercise, Sitting Posture

Exercises to Improve Posture

1. Stand in a corner with your feet around 2 feet from the wall.
2. Place your palms flat against opposite walls.
3. Slowly lean in toward the point where the walls meet.
4. Repeat 10 times.

1. Gently push your pelvis to the floor or the pillow if you are using one.
2. Lift your right arm 2-4 inches above the floor. Hold for 3-10 seconds and then lower slowly. Repeat 5-10 times and then do the same with the left arm.

1. Gently push your pelvis to the floor or the pillow if you are using one.
2. Lift your right leg 2-4 inches above the floor. Hold for 3-10 seconds and then lower slowly. Repeat 5-10 times and then do the same with the left leg.

1. Gently push your pelvis to the floor or the pillow if you are using one.
2. Lift one arm and the opposite leg 2-4 inches above the floor. Hold for 3-10 seconds and then lower slowly. Repeat 5-10 times and then do the same with the opposite arm and leg.

1. Lie on your back with knees bent.
2. Slowly pull your abdomen up and in. Your lower abdomen should feel flat.
3. Flatten your lower back to the floor. Hold for 5-10 seconds.

As you become more comfortable with this exercise, increase the duration to up to 60 seconds and try doing it while walking, sitting, or standing. It may be easier to do if you imagine yourself lifting your upper body weight off your hip joints.

Bridge Building
...use to strengthen abdominal muscles, buttocks, back and thighs.

1. Lie on the floor with knees bent and feet flat on the floor. Tilt your pelvis so that your lower back is against the floor.
2. Tighten your lower abdomen and buttocks. SLOWLY lift them off the floor, one vertebra at a time. Do not arch your back.
3. At the height of your lift maintain a straight line posture with your back flat.
4. SLOWLY lower yourself, starting with the uppermost vertebra and ending with your tailbone.

Neck Strengthening
...promotes strong neck muscles which make it easier to raise your head and hold it upright.

Either sit or stand in a relaxed position. Position your head so that it is properly aligned with your spine.

Backward Resistance

1. Place a hand on the back of your head, at the base.
2. Simultaneously and gently, push your hand forward and push your head backward. Your head should remain in proper alignment while feeling the resistance of your hand.
3. Hold for 5-30 seconds.

Side Resistance

1. Place a hand on the side of your head over your ear.
2. Simultaneously and gently push your hand toward your head and push your head in the direction of your hand. Your head should remain in proper alignment while feeling the resistance of your hand.
3. Hold for 5-30 seconds.

Want to mix it up a bit with your posture exercises? You may want to try some back stretching or back strengthening exercises.