5 Exercises to Improve Your Posture and Reduce Back Pain

 Poor posture is a common problem that can lead to back pain, neck pain, and headaches. Fortunately, there are exercises you can do to improve your posture and reduce your risk of developing these problems. In this article, we will discuss five exercises that can help improve your posture and reduce back pain.



Wall Angels

Wall angels are a great exercise for improving your posture and strengthening your upper back and shoulders. To do wall angels, stand with your back against a wall and your feet about six inches away from the wall. Raise your arms up to shoulder height and place your elbows and wrists against the wall. Slowly slide your arms up and down the wall, keeping your elbows and wrists in contact with the wall at all times. Do 10 reps.


Cat-Cow Stretch

The cat-cow stretch is a great exercise for improving your spinal mobility and reducing tension in your back muscles. To do the cat-cow stretch, start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Arch your back up towards the ceiling and tuck your chin into your chest (cat). Then, lower your back down towards the ground and lift your head and tailbone up towards the ceiling (cow). Repeat 10 times.


Bird Dog

The bird dog exercise is a great exercise for strengthening your core and improving your spinal stability. To do the bird dog exercise, start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Extend your right arm and left leg out straight, keeping them in line with your spine. Hold for five seconds and then switch sides. Repeat 10 times.


Shoulder Blade Squeeze

The shoulder blade squeeze is a great exercise for strengthening the muscles between your shoulder blades and improving your posture. To do the shoulder blade squeeze, sit or stand up straight with your arms at your sides. Squeeze your shoulder blades together and hold for five seconds. Release and repeat 10 times.


Pelvic Tilt

The pelvic tilt is a great exercise for improving your posture and reducing tension in your lower back muscles. To do the pelvic tilt, lie on your back with your knees bent and your feet flat on the ground. Flatten your lower back against the ground by tightening your abdominal muscles. Hold for five seconds and then release. Repeat 10 times.

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