Poor posture is becoming a prominent issue due to more time spent sitting at desks, bad cell phone habits and lack of education on correct movement patterns. One of the most obvious signs of poor posture is a hunched back and rounded shoulders.
You can check your posture by having a friend take a photo of you standing upright with arms hanging by your sides. When you look at the photo, check to see if your ears are in line with the midpoints of your feet. If they’re not, it’s important to implement corrective measures.
Three strength training exercises that can help improve your posture are:
- Plank
- Seated row
- Glute bridge
Plank
The plank is a core strength exercise that involves maintaining a position similar to a push-up. Ensure your shoulders are directly in line with your elbows and your body forms a straight line. Additionally, focus on contracting your glutes and core for a neutral spine and pelvis.
Check out this video to learn how to do a forearm plank, straight-arm plank and side plank.
Seated Row
The seated row is a pulling exercise that works the back muscles. For this exercise, roll your shoulder blades back and down, and look straight ahead for correct neck alignment. Pull the handle towards your midsection while keeping your elbows by your side.
View step-by-step instructions for a seated row or learn how to complete this exercise with a resistance band.
Glute Bridge
The glute bridge effectively isolates and strengthens your glutes, hamstrings, core stability muscles, hip muscles and lower back, as well as improves the stabilization of your spinal cord.
Lay down on your back for this exercise. Pull your rib cage down and your belly button up to your chin as you raise your hips to the roof. Squeeze your glutes and hold for 2-3 seconds. Lower your hips and return to the start position.
Check out how to do a glute bridge correctly, including an advanced option.
There you have it! Three exercises to help improve your posture. You can easily incorporate these exercises into your fitness routine — either at the gym or at home.
Let us know if you have other posture-improving exercises to share by commenting below.
