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10 exercises that will correct your posture in a month and relieve back pain

In the modern world, with its computers, smartphones, tablets and sedentary work, poor posture is not uncommon for a long time.

But posture deteriorates not only from sitting. There are other reasons:

one. Wrong posture in a dream.

2. Stress.

3. Anxiety.

four. Low self confidence

five. Muscle tension.

6. Weak muscles.

7. Overweight.

eight. Slouch.


The longer you live with poor posture, the more difficult it is to fix it, and the higher the chances of health problems, such as:

- Back pain.

- Headaches.

- Fatigue.

- Slowness.

- Injuries, especially the back, hips, feet and knees.

- Atrophy of muscles and weakness.

- Nerve clamp.

- Muscle tension.

- Digestive problems.

- Sciatica.

- Labored breathing.

- Poor blood circulation.

- Joint pain and discomfort.

10 exercises to improve posture.

Correcting your posture takes time and effort, especially if it has been getting worse for decades. At first, you will feel some deterioration. Remember that you activate muscles that you have not used for a long time. It takes patience.

1. Onion pose (dhanurasana).


If you look at the body of a person in this position, it really resembles the shape of a bow, where the hands act as a bowstring, stretching the legs, trunk and head up.

one. While lying on your stomach, bend your legs at the knee joints and wrap your arms around your lower legs (outside or inside).

2. Straightening your legs and lifting them off the ground, pull yourself with your hands, stretching the spine in a movement from the pelvis to the crown. Repeat 5 times.

Working with the spine straightens the stooped shoulders and back Buy Steroids Online in UK. Another onion pose is used to treat certain types of rheumatism.

2. Hyperextension or lengthening of the back.


Exercise can help strengthen your back muscles, protect your spine, eliminate stoop, and improve your posture.

one. Lie on the floor on your stomach, stretch your arms forward or lay behind your head. Squeeze your feet outward.

2. Exhale, then raise your head, chest and upper abdomen,  wait a few seconds and lower while inhaling Steroids for Sale Online in UK. Do 10 reps.

3. Vertical "snow angels."


This exercise can benefit the thoracic spine, helping to correct stoop.

one. Bend your knees slightly and press your lower and upper back against the wall. Raise and bend your hands and press them with the outer part against the wall.

2. Move your arms over your head while your body is pressed against the wall. Repeat 10 times.

4. Breast stretching in the doorway.


Stretching the thoracic region in the doorway can help fight off a long stoop.

one. Stand in the doorway, bending your arms 90 degrees and putting them on the left and right jambs. Your bent elbow should be at shoulder height.

2. Turn your torso to the left for a good stretch. You should feel the tension of the torso and shoulders. Hold for 30 seconds, then repeat on the other side.

5. The bar.


The bar is great for strengthening the press and good posture.

one. Stand in the push-up position. Transfer your body weight to your forearms bent at the elbows. Keep your body in a straight line Steroids for Dogs and Cats in California. Engage your abs, retract your stomach.

2. Hold for 60 seconds or longer. Keep increasing the time.

6. Thoracic sprain.


This exercise is great for preventing pain in the neck, shoulders, back, and hips and produces good posture.

one. Lie with your back (shoulder blades) on a twisted karemat. Lift your buttocks. Using the heels, use the roller to move back and forth. The body should rest only on the heels and on the karemat.

2. Keep skating until you feel uncomfortable.

7 Order Anabolic Steroids Online. Crush the ball.


Performing this exercise can lead to the relaxation of tense muscles in the front of the body by pressure on the trigger point.

one. Place any suitable tennis ball in the shoulder cavity and push yourself against the wall.

2. Push the ball with your shoulder into the wall until you feel uncomfortable. Look for pain points.

8 Steroids for Sale Online in USA. Stretching the forearm with a stick.


This exercise will help relax your tense shoulders.

one. Take a stick, broom or pipe with a wide grip and lift in front of you.

2. Slowly lift it above your head and lower it back, touching the buttocks. Do 10 reps.

9. The pose of the cat.


A cat's pose is especially useful for back pain and can help remove stoop.

one. Stand on all fours, set your palms at shoulder level and your knees at your hips.

2. Inhale, tighten your stomach and bend your back like a cat, and tilt your head back. Return to starting position. Repeat 5 times.

10. The pose of the cobra.


The pose of the cobra can straighten the pectoral muscles and lungs, improve breathing, the condition of the muscles of the back and neck.

one. Lie on your stomach, bend your arms and place it wider than your shoulders. Inhale when you lift your chest from the floor, fold your shoulders back without crunching your neck.

2. Keep your body in this position for 30 seconds, then release it.

These exercises can reduce stoop, strengthen muscles and improve your posture over time. Ideally, you should do them daily, but a good result will be 4 times a week. Remember that the key is consistency.

Other tips for improving posture.

However, good posture is more than just a few exercises.

You must keep it constantly with the help of such simple tricks:

- Remind yourself not to slouch.

- Imagine that you are drawn to the ceiling by a string from the top of your head.

- Strengthen your abs.

- Make sure your monitor is at the level of your face when using a computer.

- Try the standing table.

- Use ergonomic office furniture or sit on a training ball.

- Get up to walk and stretch throughout the day.

- Stick stickers and use your phone to remind you of your posture.

- Do not sleep on your stomach and use suitable pillows and comfortable mattresses.

Be patient and consistent, and then your posture correction efforts will quickly pay off.

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