Take control of your posture with these easy exercises, most of which you can do at your desk to break up routine and improve your spine health. The best thing you can do? Move. “Our bodies were designed to move, so the most simple thing to start with is to avoid sitting for long periods of time, When we sit, we usually slouch and spend a lot of time either looking down at a device or craning our head forward." explains Christina Rodriguez, a physical therapist at the Hospital for Special Surgery in New York City.
The more you get up and hoof around, the easier it is to “reset” your body for good posture. Set a timer to remind yourself to get up and walk the hallways or head outside for a few times a day. You can also try these easy exercises designed to be done without leaving your desk or living room.
- While sitting in a chair, put your feet on the floor and push yourself straight up into a standing position. “As you engage the muscles in your legs, your spine will straighten up automatically,” says Adams, who recommends doing this exercise four to five times every half hour to see drastic improvements.
- When you're sitting, periodically squeeze your shoulder blades together and hold for a count of three to five seconds, Rodriguez advises. (Just make sure you keep your shoulders down.)
- Every time you take a sip of water at your desk, do three to five shoulder circles. This will help keep your shoulders back, preventing them from automatically rolling forward.
- When sitting at your computer, periodically check that your chin is parallel to the floor and your ears are close to being aligned with your shoulders, Rodriguez adds.
Strength Training
It's also key to make sure you develop a good strength training plan. One of the best ways to improve your posture is to focus on core exercises that strengthen abdominal and lower back muscles, explains physical therapist Eric Robertson, spokesperson for the American Physical Therapy Association. These connect to your spine and pelvis, so they're essential to ensuring you can stand up straight. Here are three to follow. (Incorporate them into your workout two to three times a week.)
Side leg raise
Stand behind a sturdy chair with your feet slightly apart, holding onto the chair as needed for balance. Slowly lift one leg straight out to the side, your back straight and your toes facing forward. Hold for a second, then return to starting position. Repeat 10 to 15 times, then switch to the other leg. As you get stronger, you can add in ankle weights.
Plank
This classic move strengthens all your abdominal, shoulder and back muscles. Get on your hands and knees with your palms aligned under your shoulders. Now extend both legs straight behind you, toes tucked under, into a push-up-like position, with your abdominal muscles pulled in. Hold for as long as possible until you start to feel fatigued. (While at the beginning you may not be able to hold for longer than 10 seconds, gradually work your way up to 30, then 45 seconds, until you can hold it for a full minute.)
Cobra pose
This yoga pose strengthens the erector spinae, the back muscles that extend your spine and prevent slouching. Lie on your stomach with your palms flat on the floor, legs extended straight behind you. Now slowly raise your head and chest off the floor, pushing your hands into the floor in front of you while engaging your back muscles, making sure to keep your hip bones on the floor. Slowly lower back down. Hold for 15 to 30 seconds.
