Exercises for posture

How to correct your posture?

It is the correct posture, and not the big muscles, that form the athletic figure. At the same time, strength training often does not improve posture, but rather spoil it. Squats with a barbell or deadlift done incorrectly are a quick way to chronic pain in the knees and lower back.

In addition, exercises on the biceps overload the upper spine, provoking the appearance of stoop. The situation is aggravated by the fact that sitting and working at the computer, when the sight is directed slightly downwards, further worsens the posture and distorts the spine.

Seven typical things and activities that worsen the posture and make the figure curve and unsporting.

What is proper posture?

To "feel" the correct posture, stand up straight, feet shoulder width apart, inhale fully, spread your shoulders( simultaneously pulling the shoulder blades together and pulling your shoulders back and forth a little).Put the chest forward, strain the press, the coccyx looks down. The top of the head is stretched upwards.

To most people this situation seems not only completely uncomfortable, but also quite heavy to maintain. Fortunately, the sooner you begin to perform exercises for straightening the spine, the faster you will correct your posture and the more athletic your figure will become.

Complex of exercises for posture

For the formation of a correct posture, the inner muscles of the body and the deep muscles of the spine are primarily responsible. These muscle groups consist mainly of slow fibers, so for their training, static exercises that are performed without movement are necessary.

Below is a home-based complex of simple exercises for straightening the spine and improving posture. Performing it for 30 minutes 2-3 times a week, you will quickly notice a positive result, expressed as a reduction in various back pains, and in reducing overall fatigue.

Exercises for straightening the spine

Exercises for straightening the spine

Exercise Function How to perform
"Pediatric pose" Relaxation and stretching 30-60 seconds
"Cat extension" Increased mobility 5-7 repetitions
"Pendant of a bending tree" Balance development 5-7 repetitions to each side
"Balancing Table Pose" Strengthening the body 5-7 repetitions
"Pulling" Spine Extension 30-60 seconds
"Scroll lying" Spine Extension 20-30 seconds per side
"Dynamic lath" Straightening of the spine 30-60 seconds

1. Balasana( "Pediatric pose")

Balasana( "The Children

Exercise for relaxation. The starting position is sitting on the heels, the big toes touch each other, the knees are divorced. On exhalation slowly lower the body down, then pull your arms forward. Breathe quietly. Try to pull the coccyx back and forth, directing the chest down to the floor. Do it for 30-60 seconds.

2. Marjarjasana( "Cat extension")

Marjarianasana( "The Cat

Exercise for increasing mobility of the spine. The starting position is on all fours. While inhaling, strain the press, then bend the back, pulling the head as high as possible and pulling the coccyx back and up. On exhalation, round the spine as hard as possible, aiming your head down. Do 5-7 repetitions.

3. Tiriaka Tadasana( "The Pendant of the Bending Tree")

Tiriaka Tadasana( "The Pose of a Bending Tree")

Exercises for the development of the balance. The starting position is standing, legs slightly shoulder, coccyx pointing down. On inhalation, raise your hands upwards, pulling your fingers into the lock. On an exhalation slowly and with sensation of work of muscles of the body bend, without changing the position of the thighs. Hold for 10-20 seconds. Perform 5-7 times for each side.

4. Dandjamana Bharmanasana( "The Pose of the Balancing Table")

Dandaman Bharmanasana( "The Pose of the Balancing Table")

Exercise to strengthen the hull and balance development. The starting position is on all fours. On inhalation, take the right leg back, straighten it, then pull forward your left arm. Strain the press and try to keep a straight line. Hold for 10-20 seconds, change your hand. Do 5-7 repetitions.

5. Uttanasana( "Extension Pose")

Uttanasana( "Stretching Pose")

Exercise for stretching the spine. The starting position is standing. On exhalation slowly and with sense of control, lower the body down, dragging your head to the floor. Slightly point the hips upwards and straighten the knees. Do not strain your neck. Take 5-7 slow and deep breaths, then gently return to the vertical position.

6. Supta Matsiendrasana( "Scroll lying")

Supta Matsiendrasana( "Scroll lying down")

Exercise for stretching the spine. The starting position is lying on the back, hands are spread apart, palms down. Bend the right leg in the knee, pull it up, put your left hand on top. On exhalation gently push lightly on the knee, trying to lower it below. Perform 20-30 seconds, change the side.

7. Kumbakasana Vinyasa( Dynamic Strap)

Kumbakasana Vinyasa( Dynamic Plank)

Exercise for stretching the spine. The starting position is the bar, the body is stretched in a straight line. On exhalation, direct the pelvis upward, making sure that the press is tense and the lower back is kept straight( this is much more important than the bent knees).Hold for 10-20 seconds, go back to the bar, repeat 3-4 times.

Comments and contraindications

Exercises to improve posture are always performed accurately, slowly and with full movement control. If you do not get a certain position, do not try to force your body with effort or pressure. If there is a sharp pain, stop the workout immediately.

In addition, if you have had any injuries of the knee, shoulder or other joints in the past, these exercises are more likely to be contraindicated to you. If you have any doubts as to whether you can perform them, we recommend contacting your doctor.


Most disorders of posture are associated with a sedentary lifestyle and progressive curvature of the spine( especially in its lower part).That is why to correct and improve posture, you should regularly perform static exercises for warm-up and straightening your back.