Poor posture and back pain are common issues caused by long hours of sitting or lack of movement. Here are five effective workouts that can help improve posture and reduce back pain. Tap to read.
High-Plank
Lie on all fours, straighten your legs and back, then lift your heels and hips. Stretch the back of your neck, relax your throat, and look down at the floor. Make sure your chest is open and your shoulders are pulled back.
Glute Bridge
Lie on your back with knees bent and hip-width apart. Keep your feet about one foot away from your hips and rest your arms at your sides, palms facing down. Exhale as you lift your hips, straightening your spine.
Chest Opener
Stand with your feet hip-width apart. Lock your fingers behind your back, keeping your shoulders back and chest lifted. Inhale deeply as you open your chest upwards, gently pulling your hands away from your body.
Side Plank
Place your right hand in the centre and shift your weight onto it, stacking your ankles, and lifting your hips. Place your left hand on your hip, keeping the body in a straight line.
Thoracic Spine Rotation
Come on all fours and sit back on your heels. Place your right hand behind your head with your elbow facing outwards and your left hand resting forwards. Exhale while rotating your right elbow upwards and stretching your torso.
Information Credits
This information is sourced from PubMed. Following the above set of exercises can improve your posture however it is important to consult a healthcare professional.