How to get rid of slouching in adulthood - 12 effective exercises for women

Beauty and grace are not the only reasons why back exercises are worth including in your workout plan. A straight posture is always about health. Unfortunately, we often don’t have enough time to properly work out our spine and back muscles. Today we suggest trying our short workout for beautiful posture. When performed regularly, it will help to correct your back posture a bit and get rid of slouching. However, we would like to point out that no single workout will correct major spinal problems. In these cases, a doctor’s consultation and supervision will be required.

fitness trainer and blogger

Shows a set of exercises for beautiful posture.

Satura rādītājs

Back stretching

Execution technique

Take a breath and interlock your hands behind your back. Put your right foot back and place it on the toe. Straighten your chest and point upwards, keep your shoulders as straight as possible. Reach down with your arms. Hold in this position for a few seconds.
Then put the right leg on the level with the left one, bend the left leg in the knee and pull it to the chest. Interlock your hands and stretch forward with your palms facing away from you. Hold in this position for a few seconds.
Repeat the movement on the other leg.

Do 4-6 repetitions for each leg, changing them during the approach.

Cat-cow

Tehnika

Stand on all fours, place your hands at shoulder level and knees under the pelvis.
As you inhale, stretch your head and tailbone upwards, arching your back, with your gaze directed upwards.
As you exhale, round your back, slightly pushing your palms off the floor, chin toward your chest.

Perform 15 repetitions.

Upward facing dog + downward facing dog

Tehnika

Lie on your stomach, hands flat under your shoulders. Straighten your legs behind you.
Push off the floor with your palms, straighten your arms, lifting your upper body.
Arch your back, pulling your shoulders back, with the top of your head and gaze directed upward. Hold this position for a few seconds.
Lift your pelvis up, bringing your feet toward your hands and move into downward facing dog pose. Try to put your heels on the floor and straighten your knees. Maximize the opening of the chest.
Hold this position for a few seconds and return to the upward-facing dog pose.

Perform 8-10 repetitions, alternating positions.

Cobra pose

Tehnika

Lie on your stomach, legs extended, palms placed under the shoulders, fingers stretched out to the sides, arms slightly bent at the elbows. The toes of the feet stand on the toes.
As you inhale, lift your chest off the floor, tense your buttocks and press your toes into the floor, keep your arms bent, pull your chest forward.
Do two breathing cycles in this position.
Slowly lower your chest to the floor and return to the starting position.

Perform 8-10 repetitions.

Extension from the child’s pose

Tehnika

Stand on all fours, lower your pelvis to your heels, and place your hands far in front of you. Look downward.
Use the toes of your hands to grasp the floor, creating tension in your back. Breathe freely. Fix yourself in this position.

Perform the exercise for 30-40 seconds.

Hipereksensija

Execution technique

Lie on your stomach. Bend your arms at the elbows and place them beside you, with straight legs lying on the mat.
With an inhalation, pull your chest and abdomen off the floor, bring your shoulder blades together. Keep your feet on the floor, tense your buttocks. Hold in this position for a few seconds.
Exhale and lower yourself down, relaxing your whole body.

Perform 8-10 repetitions.

Locust pose

Tehnika

Lie on your stomach, arms stretched along the body. Straight legs lie on the mat.
As you inhale, pull the body and legs off the floor, bending in the lower back. The arms are stretched along the body and are also in the weight. Hold this position for a few seconds.
As you exhale, relax your muscles.
For greater efficiency, the hands can be interlocked behind you in a lock at the top point.

Perform 8-10 repetitions.

Crease and separation of the shoulder blades

Tehnika

Sit on your knees so that your buttocks are between your feet.
Bring your straight arms back, bring your shoulder blades together and pull your chest forward and up.
Rise up on your knees, bring the backs of your hands together in front of you and round your back.

Perform 5-8 repetitions.

Back extension from kneeling position

Tehnika

Kneel on your knees, interlock your hands behind your back. Try to bring your shoulder blades and elbows together as much as possible.
Pull your chest up and your arms down.
Then round your back and extend your arms forward in front of you.

Perform 5-8 repetitions.

Half bridge

Tehnika

Lie on your back, bend your knees, place your feet firmly on the floor, keep your back and lower back off the floor. Bring your shoulder blades together as much as possible, interlock your hands and place them under your pelvis on the floor.
Hold in this position for 5-7 breathing cycles.

Perform 2-3 repetitions.

Basket

Tehnika

Lie on your stomach, legs bent at the knees.
Pull your chest off the floor, grab your ankles with your hands.
As you inhale, raise your head, shoulders and chest to a comfortable height. Pointing the top of your head upward, extend your spine.
Remain in this position for 2-5 breathing cycles. Make sure that the muscles of the buttocks do not contract.
Exit the pose and relax before the next repetition.

Perform 6-8 times.

Puppy pose

Tehnika

Get on all fours, take your pelvis back and lift it up. The toes of the feet are on the floor. Place your hands in front of you on your elbows, and put your head down between your hands.
Pull your chest down, stretching your back. Tip of the tailbone backwards.
Move into downward facing dog pose and hold for 2-3 breath cycles.

Perform 2-3 repetitions. Then rest in child’s pose: put your pelvis on your heels and your forehead on the floor. Extend your arms in front of you. There should be no tension in the body.

The training is over. For detailed exercises, see the video.

If you constantly feel tension in the neck and shoulders, we suggest trying a small complex of relaxation exercises. Look for it in this article.