Last Updated on
Posture Exercises For A Stronger Back
Did you know great posture isn’t just about standing upright or pulling your shoulders back when you accidentally remember to? We wish it was as easy as that! Your muscles need to be sufficiently strong enough to naturally hold you in the right position, even if you don’t remember to.
The major causes of back related pain is the strength-to-flexibility ratio among the opposing muscle groups that function to help you stand upright. Thinking you can constantly remind yourself to sit or stand and upright might not always work.
Achieve Nice Easy Posture
Nice easy posture is achieved through a combination of body awareness, plus muscle strength and an easy daily 5 minute posture exercise routine. Certainly a posture brace works to retrain your muscles, giving you support even when you’re busy, but awareness, improved muscle strength and daily exercises work wonders.
The 4 Better Posture Exercises…
Yes, wearing a posture brace can be a good solution, but making time for regular posture exercises is a fast, natural way to quite quickly improve how you look. These are 4 exercises you can do daily, if you want to improve your posture:
- Stand so you stagger your feet so one is slightly behind the other. Grab the ends of the resistance band firmly, lifting your arms upward and slightly outward away from your body about 30 degrees.
- Keep your elbows slightly bent. You don’t want your arms to be straight and locked. Stop at shoulder level. Hold and return.
- Make sure to keep your shoulder blades sliding down your back while standing straight.
If you’re a beginner, try to hold this position at least for 10 seconds. When you get used to it, try increasing the time frame up to 60 seconds. Remember to breathe….
2. Posture Exercises To Strengthen Your Middle Trapezius And Rhomboids By “T” Exercise
This exercise is done to strengthen your middle trapezius and rhomboids. Follow these steps:
- Lay face down on a yoga mat towards to the ground.
- Stretch your arms out in front of you in a “T” shape.
- As you do this exercise, try keeping your shoulders down as you raise both your arms as high as you can.
- This exercise creates a strong pull across the shoulder blades, counteracting the forward slump over the desk action!
Hold this position for 10 seconds. Again, keep the position for some more time if you can. Do it daily, and you can increase the limit.
3. Posture Exercises To Pull Your Shoulders Back
Spending hours at a time working at a computer with your hands extended out across the table creates rounded shoulders. At the end of the day, sometimes shoulders can even experience a burning tight sensation which is so unpleasant! Luckily this can be alleviated by the following steps.
This is a great exercise to do at the end of the day to stretch out the kinks before going home, or anytime really when you feel that unwelcome muscle tightness.
- Position your buttocks at the very edge of a chair.
- Pull your shoulders up till they are in line with your ears
- Bring your arms behind your back as high as you can, while keeping your hands positioned with thumbs out.
- Bring your shoulder blades together while moving them towards the tailbone.
- Slide your hands down your back slowly and pull downwards.
- You’ll be able to feel the stretching pull on your upper back and even across your chest.
Note: While performing this exercise, maintain the arc in your back.
You will feel your shoulder muscles being stretched out and down, releasing tension held from working at the computer. This is a good one to do on a regular basis to release shoulder tension.
4. Upper Back Stretching Exercise
This exercise works a treat to relax and retrain your upper back muscles and strengthen them.
- Find a hard or firmish foam roller and place it on the floor.
- Sit on one end of the roller and slowly lie down along the length of the roller, placing each vertebra down as you go. Your head will be supported by the other end of the foam roller. Your knees will be slightly bent and ankles will be comfortably placed a small distance from the roller.
- Gently lay your shoulders / upper back along the roller, so your shoulders drop down on each side of the foam roller.
- Take a deep breath in. Raise your arms straight up in the air in line with your shoulders and reach for the ceiling. As you let a big breath out, let your shoulders relax and drop down each side of the roller. You may even hear a few cracks as your spine relaxes and unkinks.
- Do this exercise a few times. You’ll be amazed how loose your shoulders will feel after 10 of these.
If you can make time to do these posture exercises on a daily basis, you’ll quite quickly feel improved an overall improvement. The flow on benefits of looser back muscles and an improved posture is a definite bonus. You will be able to stand straighter and taller. If you feel a posture brace may be helpful, read our article on Choosing A Posture Brace