1. Shoulder Blade Squeezes
Shoulder blade squeezes are a simple yet effective exercise for improving your posture. To perform this exercise, sit or stand with your arms at your sides. Pull your shoulder blades back and together, as if you are trying to hold a pencil between them.
Hold the squeeze for 5-10 seconds, then release. Repeat this exercise 10-15 times.
Shoulder blade squeezes are especially helpful for those who spend long periods of time sitting or working at a computer, as they help to counteract the forward head posture that is common with these activities.
2. Planks
Planks are a great exercise for strengthening your core and improving your posture. To perform a plank, come into a push-up position with your arms straight and your palms flat on the ground.
Your body should form a straight line from your heels to the top of your head. Hold this position for 30-60 seconds, focusing on keeping your core engaged and your spine straight.
Planks can be challenging, so start with a shorter hold time and gradually work your way up as you get stronger. Doing a few sets of planks each day can make a noticeable difference in your posture over time.
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3. Wall Angels
Wall angels are a great exercise for improving your posture and shoulder mobility. Stand with your back against a wall, with your feet slightly away from the wall.
Raise your arms out to the sides and bring them up overhead, keeping your elbows and wrists in contact with the wall. Slowly lower your arms back down to your sides. Repeat this movement 10-12 times, focusing on keeping your shoulders down and away from your ears.
Wall angels can be done anywhere you have access to a wall, making them a convenient exercise to add to your routine.
They also help to stretch out the chest muscles, which can become tight and pull the shoulders forward in those who spend a lot of time sitting or hunched over a desk.
Conclusion
Improving your posture doesn’t have to be complicated or time-consuming. These three exercises can help you transform your posture and reduce pain and discomfort related to poor alignment.
Try incorporating them into your daily routine for noticeable results.
