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Better Posture Workout: Stand Taller And Relieve Your Back Tension

Stop slouching. Stand tall. Things we need to do but don’t. This better posture workout strengthens your body so you don’t have to think about it.

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better posture workout, woman stretching before working out

The Best Health Better Posture Workout

Having your body in the right position when standing or sitting can prevent injuries and undue stress on your muscles. Certified athletic therapist Peter Levidis, of Sport Therapy + Fitness in Dorval, QC, developed this week-long better posture workout to build the muscles you need to support a strong, healthy back and core.

Check out the following six exercise, one for each the first six days of the week (Monday through Saturday). On Sunday, do all six exercises together.

Did you know: How you walk can have a huge impact on your posture. This is proper walking form.

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back extensions

Swan prep

Do this on Mondays – Do 3 to 10 reps.

Lying on your stomach, with your arms by your sides and your palms turned out, lift your chest and arms off the floor, keeping your gaze forward on the floor. Hold for 30 seconds and repeat.

When your core is strong, it will support your back. Here are five moves to do just that.

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bird dog exercise

Balance pose

Do this on Tuesdays – Do 13 reps each side.

Starting on all fours, extend one arm and the opposite leg. Pull them toward you to touch the elbow and knee beneath you, then extend again. Keep elbows soft and don’t collapse the upper back. Repeat 12 times on either side.

Another issue for your posture? High heels. Find out why.

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standing back twist

Standing rotations

Do this on Wednesdays – Do 6 reps each side.

Placing one foot on a chair, grab the outside of that leg with the opposite hand, twisting your torso toward your leg. Hold for five seconds and repeat five times on either side.

You know who has the best posture? Ballerinas. And this is how they workout. 

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raised knee lunge

Raised-knee lunges

Do this on Thursdays – Do 6 reps each side.

With one knee or leg resting on a chair behind you and the other knee bent in front (as if to lunge), tilt your pelvis forward, squeeze your buttocks and raise the arm that’s on the same side as the leg behind you. Repeat three times on either side, holding for 10 seconds.

Posture seems to be something that is affected as we get older. But here is what you can do about it. 

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swan pose

Swan pose

Do this on Fridays – Do 3 to 10 reps.

Lying on your stomach with your hands beside your shoulders, press into the floor and lift your chest, keeping your pelvis on the floor. Hold for 10 seconds and repeat.

If you find you need relief from your back pain, consider these natural remedies.

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cable rows

Cable rows

Do this on Saturdays – Do 3 to 10 reps.

With elastic tubing wrapped around a solid support and one side of the tubing in either hand, pull your elbows back and keep your shoulders down. Hold for 30 seconds and repeat.

Another reason your posture is terrible? How you are sitting at work. This is how to fix this bad habit.

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better posture workout swan pose

The complete better posture workout

Do this on Sundays – Repeat all six exercises.

Give yourself the time and the space to do all these exercises together. And make sure you watch your form and engage your core when you do this better posture workout. This will help you avoid straining your back muscle unnecessarily.

Speaking about exercise injuries, avoid these seven risky exercises.

Originally Published in Best Health Canada