Common Posture Mistakes and 5 Exercises To Correct Them

Posture generally doesn’t find a place when one talks about health and fitness. But, it’s important to have a proper posture for optimal health.

Shubhangi Shah
Written by: Shubhangi ShahPublished at: Sep 28, 2021Updated at: Sep 28, 2021
Common Posture Mistakes and 5 Exercises To Correct Them

Correcting the posture doesn’t always find a place when it comes to health and fitness. However, it is very important for the overall well-being as bad posture can cause health issues, such as back, knee, and hip pain and muscle spasm. Worst, it can also lead to joint degeneration, spinal dysfunction and can give you a potbelly. Although there are several posture mistakes, there are some common ones that almost all of us make. 

Common Posture Mistakes

When it comes to posture, almost all of us are guilty of making mistakes. Here, are some of the common posture mistakes that we make:

Bad posture can cause several ailments

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  • Slouching: This is the number one error as slouching puts strain on the back, which can cause pain. 
  • Hunching Back: It is often seen that those who work on the computer hunch forward and often tilt their neck forward. This is a big mistake as hunching exaggerates the curve in your back, can lead to a rounded back and shoulders, as well as a stiff neck. 
  • Hanging The Head Downward: This generally happens while you are on your phone, or working on a computer, or while reading. We don’t realise but this puts pressure on your neck, your upper back strains and if continued for long, can lead to tension, which results in aches and pains.
  • Flat Back: Many people while standing stoop so that their back gets flat, rather than having that natural curve. This posture mistake makes it difficult for them to stand for a long time. Also, they lean their neck and head forward, which puts strain on the neck and upper back.
  • Leaning On One Leg: This is yet another error many people make, especially since it feels comfortable after standing for a long period of time. But what we don’t understand is that by doing this, we don’t use our core and hips muscles to stand upright, and instead put excessive pressure on one side -- feet, leg, hip, and lower back.

Exercises To Fix Bad Posture

First and foremost, you need to understand that correcting your posture might take some time, as your muscles are accustomed to the old ways. But, that doesn’t mean you shouldn’t try. You need to put a conscious and sustained effort into it. Along with that, here are some exercises that you should do that will help:


Plank is good to fix bad posture

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When it comes to bad posture, there is no better exercise to correct it than the plank pose. It strengthens the core muscles, which is extremely crucial for maintaining a proper posture. Have you ever wondered when you are in the plank pose, how your head, shoulders, back, and hips are in perfect alignment, the way they should be? Also, it helps in improving balance

How To Do It:

  • Come in a tabletop position with hands under the shoulders and knees under the hips.
  • Straighten the legs and tuck your toes.
  • Engaging your core, arms and legs muscles, gently rise to resemble a plank.
  • Remember no other part of your body should touch the floor, except palms and toes and that your back should be straight.

Bridge Pose

Bridge pose can help fix bad posture

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This chest opener pose is great for the hips, back and shoulders and should be part of your exercise routine if you are trying to correct your posture.

How To Do It:

  • Lie down on a mat with your knee bent and your feet flat on the floor.
  • Tuck your shoulders near your neck, squeeze your glutes and gently raise your hips above the ground.
  • Make sure your neck shouldn’t be tensed and your hands should touch your heels.

Downward Facing Dog

There is no other Yoga pose as downward facing dog

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This pose targets several areas of the body -- the legs, hips, back, shoulders and arms, at the same time. No wonder, it finds a place in almost every Yoga routine. A great resting pose, it strengthens back muscles and when practised regularly, helps improve the posture.

How To Do It:

  • Come in the tabletop pose.
  • Take your arms a couple of inches forward, tuck your toes and rise up.
  • When in the pose, your body should resemble and inverted ‘V’. But make sure your head hangs heavy, otherwise, it will put a strain on your back.

Chest Opener

When you sit all day at the desk, your chest tends to go inward. Chest openers open and stretch your chest, and when done regularly, they strengthen it, which leads to improved posture.

How To Do It:

  • Stand straight with your feet hips distance apart.
  • Bring your arms behind your back and clasp your fingers.
  • Straighten up your arms and fold downward.
  • Stay in this pose for a few breaths and then gently rise up.

Forward Fold

Forward fold is good for the back

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In a forward fold, your back, hamstrings and glutes stretch, so do your arms, shoulders and legs. It relieves tension from the spine, neck and hips, which in turn help in a better posture.

How To Do It

  • Stand straight with your feet hips-distance apart and arms to your side.
  • Exhale and gently bend forward to bring your hand to your feet, or the floor. Just make sure you don’t tense up your neck.

Having a bad posture is like a habit, which needs time and consistency to be corrected. And you don’t need to put in a lot of effort. Just pay attention to your posture and adjust it if you feel something is wrong. The above-mentioned exercises will also help. What you’ll get is a good posture that is crucial for optimal health.

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