8 Easy-To-Do Exercises For Improving Your Posture and Reducing Back Pain

In addition to neck and back pain, experts have found many other problems that can come from a bad posture. 

Headaches, issues with breathing, weak balance, and heartburn can all be the result of slumping in your chair. And that is why medical professionals recommend doing special exercises that can help you avoid these problems.

So, here are 8 easy-to-do, but highly effective exercises to fix bad posture and reduce pain that you can do even while taking a break at work.

1. Band-over-and-back exercise

This exercise can be done with an elastic band or even a towel.

Hold the item of your choosing straight in front of you with an overhand grip.

Now pull it apart, creating tension.

Raise it up and put it behind your back.

Repeat these steps for about a minute.

2. Squat and reach

Position yourself in a deep and low squat.

Cross your hands and extend them towards your feet.

Try to touch your right foot with your left hand and your left foot with your right hand.

Then start raising one hand up and bring it down with your head following your arm.

Do this for 45 seconds and repeat the exercise with the other arm.

3. Open shoulders 

Place your arms straight down along your body, and keep your back straight.

Raise your arms out to the sides while opening the chest.

Switch your arms on top of one another in front of you with your right hand going to your left side and your left hand going to the right so your elbows meet.

You should feel the shoulder blades doing work.

Keep crossing your arms for about a minute.

4. Wing fly up

Put your feet shoulder-width apart, bend your legs a little at the knees, and lean forward with your back straight.

Your head should be straight.

Lift both of your arms to the sides and bend them at the elbows.

Squeeze the shoulder blades and then bring your hands in front of the chest.

Squeeze the shoulder blades like a bird flapping its wings for about a minute.

5. Quadruped thoracic rotations

Get on all fours.

Put one of your hands behind your head, and the other one extended in front of you while resting on the ground.

Then position your elbow down toward the ground.

Point your head in the direction of your elbow.

Keep doing this for about a minute switch sides.

6. Upper back cat stretch

Put yourself in a kneeling position with your hips back pointing to your heels. You can put your forearms on a pillow or a foam roll.

Round your middle back up and start taking deep breaths.

While breathing out, let your chest arch toward the floor in an arc-like position.

In this position, you should start feeling the tension in your mid-back. Should you feel it in your lower back, however, move your behind closer to your heels.

Do this 8 to 12 times, 2-3 times each day.

7. Foam roll angels

Lie on your back on something soft. Place your hands at your sides, with your palms facing up.

Tuck your chin to extend the backside of your neck.

Bring the ribs down in order to flatten the lower back but do not put tension on the abdomen.

Then start exhaling and inhaling slowly for 5 to 20 minutes, feeling your shoulders go down toward the ground.

As you relax your shoulders and chest, you can gradually move your arms higher. Your forearms should stay grounded.

8. Extending in the chair

This exercise can be performed while sitting in a chair, even while doing your job at the computer.

Bring both hands behind your head and spread the elbows out to the sides.

Extend your upper back properly.

Lean back and stretch the spine.

Do this multiple times every time you feel like sitting down is making you tired.

We hope these exercises will be of help to you. Share your own tips and experiences with us in the comments section and please share this article if you’ve found it of value. 

Source: Brightside