Improve Your Posture In 5 Minutes

Most of us are guilty of not maintaining a proper posture throughout the day, something that only increases if you’re stuck at a desk for hours. Although regular workouts will help, it’s important to address your posture outside of the gym too. You’ll know if your posture isn’t what it should be if you’re constantly achy and sore and have ongoing tension in your neck, shoulders or lower back. You might also be experiencing difficulty sleeping, joint pain and fatigue.

To correct bad posture and prevent it from getting worse, it’s essential to build both your core strength and your back strength. While core strength will help you have better control of your pelvis, which helps with stability, better strength in your back means that your muscles are better able to hold you up and support you, whether you’re sitting at a desk all day or not. Combine the two exercise below every day and you should start to see improvements.

For your core

Supine Marching

This is a great exercise to help strengthen your hip flexors and abdominals, both of which are important for improving pelvic and back stability.

  • Lie down on a mat, facing up with your knees bent and your feet flat on the floor.
  • Extend your arms out by your sides then lift your knees up at a 90° angle so that they are above your hips.
  • Keeping your knees bent and your back flat to the floor at all times, slowly lower one heel down towards the floor.
  • Bring that foot back, then repeat with the other leg.
  • Continue alternating legs and repeat for 15 reps. 

For your back

Bent-over Row

A great exercise for building better overall strength in your back, this targets rhomboids between the shoulder blades, the trapezius that runs from the neck down the back, the lats and the shoulders and biceps.

  • Holding a dumbbell in each hand and your arms at your sides, stand on the floor with your feet hip width apart.
  • Keeping your core engaged, hinge forward at the hips while pushing your butt back and bending one knee. Keep your focus on the floor just in front of your feet and ensure you don’t round your shoulders.
  • Slowly pull the weights up towards your chest, keeping your elbows close to your body. at the top of the movement squeeze your shoulder blades together for 3 seconds. Your elbows should reach past your back as you bring the weight towards you.
  • Extend your arms and slowly lower the dumbbells to finish.
  • Repeat for 15 reps.