5 simple and effective exercises for posture at home

A beautiful and straight posture adds aesthetics to your figure and grace to your movements. But, of course, all the moments related to the back are not only about perfect appearance, but also about health. Back workouts will make your muscles stronger and your joints more mobile.

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A healthy spine keeps internal organs in an anatomically correct position and slows wear and tear on joints and blood vessels. Strong back muscles will help to relieve the load from the lower back and pelvic organs, and in the future to bear and give birth to a healthy child. And also a beautiful and straight back adds confidence to a girl.

We suggest you try our new workout for perfect posture. But we want to warn you that with the help of exercises you can correct only small nuances. If you have serious spinal conditions, a doctor’s consultation will be required.

Pulling forward from a sitting position

Technique

Sit on the mat. Legs stretched out in front of you, abs tightened, back flat. There should be no bend in the lower back.
Pull straight arms up. And then immediately bring your arms in front of you, they should be in line with your shoulders. Reach down to the feet.
Return to the starting position, rounding the back.
All movements should be performed smoothly.

Do the exercises 8-15 times.

Pulling palms behind the head in a bend

Technique

Sit on the mat. Legs stretched out in front of you, back straight without bending in the lower back.
Lean a little forward, do not round your back. Join your palms at the back of your head and bend your arms at the elbows and spread them apart.
As you inhale, stretch your arms forward and upward.
On the exhale pull the palms behind the head, connecting the shoulder blades and spreading the elbows apart.
All movements are smooth.

Perform the exercise 10-15 times.

About what exercises should not be done with back problems and what they can be replaced with, read here.

Reciprocal opening of the arm and leg

Technique

Stand on all fours, palms – strictly under the shoulders, knees – under the pelvis. Tighten the abdomen, pull the shoulder blades down. Pull the top of the head forward, do not tilt the head.
Pull the left arm and right leg off the floor. Pull the arm in front of you, and the leg – back.
As you inhale, smoothly and simultaneously pull the left arm and right leg aside.
Try not to lose balance.

Do the exercise 8-15 times for each side.

Lifting the body lying on the stomach

Execution technique

Lie on your stomach. Bend your arms at the elbows in front of you, legs straight.
As you exhale, lift the body off the floor, bending in the lower back. Press and buttocks tightened. Pull the top of the head in front of you.
As you inhale, smoothly return to the starting position.

Do the exercise 8-15 times.

Star

Technique

Lie on the stomach. Arms and legs apart in such a way that the position of a star is obtained.
As you inhale, pull straight arms and legs off the floor, bending in the lower back. Do not throw your head back.
As you exhale, simultaneously bring the shoulder blades together, bending the arms at the elbows, and bring the straight legs together.
Return to the starting position, spreading straight legs and arms apart.

Do 10-15 times.

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

The complex strengthens not only superficial, but also deep muscles of the back, which can not always be worked on strength training. Take 15 minutes a day to keep your back healthy and beautiful.