Four Stretching Exercises That Correct Poor Posture

Being aware of your body will help you spot problems and correct poor posture before it creates pain, or relieves pain you already have.

Back pain or muscle aches are very common in adults. Your daily routine and stress can put pressure on your muscles, and affect your posture. Therefore, it would be a good idea to make some stretches that can correct your position.

The human body is like a perfect machine with parts working with each other. For this reason, you need to take care of it, and pay attention to what it tells you.

Do you suffer from  pain in your back, hips, shoulders or head?

This can be a sign that something is not right with your position and you need to work on making it better.

While it may seem incredible,  your posture can affect some internal organs of the body, your breathing and your digestion. This is due to the tension in the muscles that is responsible for maintaining your balance, which keeps you in an upright position and creates movements in the body.

In addition, an incorrect posture can lead to disorders such as scoliosis, kyphosis, stiffness in the neck, pain in the lower back or tendonitis in the shoulder, which are the most serious cases, requiring the help of a specialist. Fortunately,  these types of discomfort can be alleviated, or even prevented, by doing some stretching exercises regularly. 

Muscles change the orientation of the bones. This also includes the spine, which is your support. For that reason, you need to start working out your muscles and there are several effective stretches that can correct your posture.

Start by stretching your muscles!

Stretching exercises that can correct poor posture

1. Neck lift with your chin back to correct poor posture

• Stand straight, with your feet parallel to your hips, and push your chin back, with the help of your fingers.
• Count to 3, then relax.

You need to  do this very carefully  so that you prevent injury to your neck, or make your neck pain even worse.

Advantage

This exercise:

• Strengthens the muscles in the neck.
• Reduces pain in the neck.
• Improves your posture in the back.

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2. Stretch your arms out behind your back

• Start by placing your arms back, and braid your fingers.
• Next,  lift your arms slowly  until you feel your chest stretch out.

Remember  not to use excessive force  on your muscles in this position. If you feel pain, gradually relax yourself.

Advantage

This exercise:

• Corrects the position at collapsed shoulders.
• Releases tension in the chest muscles.
• Releases tension in the shoulders.

3. Stretch your arms out toward the wall to correct poor posture

• Stand close to a wall and stretch one of your arms horizontally. The palm of your hand should be against the wall.
• Later, add a little pressure, by turning your body in the opposite direction of the arm you have extended against the wall.
• Hold this position for 10 seconds, then repeat  this exercise with the other arm.

Advantage

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• Strengthens the chest muscles.
• Releases tension in the shoulders.
• Reduces pain in the shoulders.

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4. Stretch your hip abductors

• First, sit on the floor, and place your feet in a butterfly position.
• Hold the soles of your feet against each other, and bring them as close as you can, to your body, without causing much pain.
• Next, with a little help from your elbows, lightly press your knees down.
• Hold this position for  20 seconds. 

Advantage

This extent:

• Reduces inclination in the pelvis.
• Reduces curvature in the lower back.
• Relieves pain in the hips and lower back.

With these stretches, you can correct your posture and you will be able to  relieve pain in the muscles and the lower back. You can also reduce stress and the risk of injury. In addition, your physical condition will improve significantly.

Do these exercises on a daily basis so that you get the positive results. Remember that your body is used to wrong positions and it will take time to get used to a right posture.

Being aware of your body is of utmost importance in order for you to detect and correct your bad posture that is causing discomfort. It is not a simple task to correct your forward-leaning posture or crooked shoulders just by thinking about it. You need to pay attention to sitting straight and doing exercises that can help with your condition.

However, if your problem is more serious, you may not be able to make the corrections on your own, and you may need to seek the help of a specialist.

It is important that you worry about improving your physical condition, and at the same time improving your self-esteem. Having a good posture will also make you feel more confident and it will even improve your physical appearance.