Exercises You Can Do to Correct Poor Posture

Poor posture can be caused by many reasons, such as those who work in front of the computer for a long time, those who carry heavy loads and genetic factors. A healthy posture is essential for spine health and overall comfort. Correct posture respects the natural curves of the spine and maintains muscle balance. Some exercises you can do to correct poor posture are:

1. Chest Opening Exercise:

• While standing or sitting, pull your shoulders back and squeeze your shoulder blades together.
• Hold this position for 5-10 seconds and then relax.
• Repeat this exercise 10-15 times a day.

2. Wall Pasting:

• With your back facing the wall, your heels, hips, shoulders and the back of your head should touch the wall.
• Hold this position for 20-30 seconds.
• Repeat this exercise several times a day.

3. Neck Stretching Exercise:

• Slowly tilt your head to one side, allowing your ear to point toward your shoulder.
• Hold for 20-30 seconds and switch to the other side.
• Repeat on each side 3-4 times a day.

4. Scapula Tightening:

• While keeping your hands on the sides of your hips, bring your shoulder blades together and squeeze them.
• Hold this position for 10 seconds and then relax.
• Repeat 10-15 times a day.

5. Bridge Exercise:

• Lie on your back and bend your knees.
• Lift your hips up and keep your waist straight as you plant your feet on the floor.
• Stay in this position for 20 seconds and then lower slowly.
• Repeat this exercise 10 times a day.

6. Plank Exercise:

• Start in a push-up position but land on your elbows.
• Make sure your body is in a straight line.
• Stay in this position for 20-30 seconds and then rest.

7. Abs Exercises:

• Basic abdominal exercises can help strengthen the muscles that support your posture.
• For example; You can try exercises such as crunches, leg lifts and cycling.

8. Breast Lift:

• On a door frame, place your hands on either side of the frame and push your chest forward.
• Repeat this movement several times a day, holding it for 20-30 seconds.

9. Spine Stretch:

• Start in an all-fours position. Taking a deep breath, lift your head up and arch your spine downwards.
• As you exhale, lower your head down and arch your spine upward.
• Repeat this movement 10-15 times a day.

10. Prone Arm and Leg Raise:

• Lie on the floor with your face down. Then lift the opposite arm and leg at the same time.
• Stay in this position for 3-5 seconds and then lower it.
• Repeat 10 times on each side.

As a result , proper posture is essential for spinal health and overall comfort. The exercises listed above can help improve your posture. However, it is important to consult your doctor or a physiotherapist before starting any exercise routine. This is especially important if you have an existing injury or health problem. Performing each exercise with the correct technique will help you get the best results and minimize the risk of injury.