How’s your posture? We spend our days staring at our smartphones, iPads, and more. As a result of working from home, experts refer to it as “pandemic posture.” As a trainer and founder of Coreset Fitness, Trista Zinn says that correcting your posture can improve your respiratory function, core, and pelvic health. Improve your posture by taking tiny steps. Listed below are 16 exercises to help you stand and sit straighter.
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Seated Row
Trainer and founder of Lagree Fitness Sebastien Lagree explained that this exercise works all the muscles in the back and counterbalances the weight of the chest. Straddle a bench or sit cross-legged with cables or bands wrapped around a doorknob or floor mount. Pull the handles backwards.
Lagree suggests sitting taller or lifting your spine as you pull the handles toward you. Aim to sit higher every time you pull the handles in.
Cat-Cow
A popular yoga move without equipment. Kneel on all fours. Your chest and head should rise while your stomach falls. Pilates instructor Joy Puleo, and Balanced Body Education Program Manager, explained: “You round your back towards the ceiling, bring your stomach in, and bring your chin to your chest.”
Hold each position for a second or two. Repeat eight to ten times. Besides stretching tight muscles on the front of your body, this exercise strengthens the back muscles to help maintain good posture, she said.
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Band Pull-Aparts
Resistance bands are needed for this exercise. Puleo said to hold the band at chest level with straight arms. Pull the band apart, so your hands face each other. Make sure your shoulders are pulled back, your core is tight, and your spine is neutral.
Underworked back muscles are strengthened through this exercise. During three rounds, aim for 10-15 reps, rest for a minute, and repeat.