3 Exercises To Improve Posture And Strengthen Your Back

Good posture is about more than looks. It helps you develop strength, flexibility, and balance in your body. All of this can lead to less muscle pain and more energy throughout the day.

Good posture can also reduce stress on your muscles and ligaments, which can reduce your risk of injury.

Here are three posture exercises that will help you strengthen your back, one workout at a time. Ready to get started?

3. Cat-Cow

Cat-Cow pose helps relieve tension in your torso, shoulders, and neck while promoting blood circulation and spinal mobility.

To do this pose:

1. Come onto your hands and knees with your weight balanced evenly between all four points.
2. Inhale to look up, dropping your abdomen down toward the ground as you extend your spine.
3. Exhale and arch your spine toward the ceiling and tuck your chin into your chest.
4. Continue this movement for at least 1 minute.

4. Standing Cat-Cow

A variation on the standard Cat-Cow, this standing posture helps loosen up tightness in your back, hips, and glutes.

To do this pose:

1. Stand with your feet about hip-width apart with a slight bend in your knees.
2. Extend your hands in front of you or place them on your thighs.
3. Lengthen your neck, bring your chin toward your chest, and round your spine.
4. Then look up, lift your chest, and move your spine in the opposite direction.
5. Hold each position for 5 breaths at a time.
6. Continue this movement for a few minutes.

5. Chest opener

Opening and stretching your chest is especially useful if you spend most of your day sitting, which tends to make your chest move inward.

To do this stretch:

1. Stand with your feet about hip-width apart.
2. Bring your arms behind you and interlace your fingers with your palms pressing together. Grasp a towel if your hands don’t reach each other.
3. Keep your head, neck, and spine in one line as you gaze straight ahead.
4. Inhale as you lift your chest toward the ceiling and bring your hands toward the floor.
5. Breathe deeply as you hold this pose for 5 breaths.
6. Release and relax for a few breaths.
7. Repeat at least 10 times.