Strength Training Exercises to Improve Posture
Good posture is key to overall health and well-being, and as your partner in natural health, we know that strength training can play a vital role in improving it. Want to work on your posture and your fitness? Here are a few different exercises that could help you stand taller.
Plank: The plank is excellent for strengthening your core, shoulders, and back. Start in a push-up position, keep your body straight, and hold for 30 seconds to a minute. Remember to engage your abs and avoid sagging. This foundational exercise helps support proper spinal alignment throughout the day. Did you know that you can plank on your hands or your elbows? Modify as needed and listen to your body to decide which position feels best. Unable to plank? Start with as little as 5-10 seconds and add a second each day. You can do it!
Rows: Rows target your upper back and shoulders, helping to counteract the effects of slouching. You can use dumbbells, resistance bands, or a rowing machine. Keep your back straight and squeeze your shoulder blades together as you pull. This strengthens the muscles that naturally pull your shoulders back into proper alignment.
Shoulder Blade Squeeze: This simple exercise can be done anywhere. Sit or stand with your arms at your sides. Squeeze your shoulder blades together and hold for a few seconds. Repeat 10-15 times. This helps strengthen your upper back and improve posture. It’s perfect for combating the forward shoulder position many develop from desk work.
Chest Stretch: Stretching your chest muscles can alleviate tightness that leads to poor posture. Stand in a doorway with your arms at a 90-degree angle on the frame. Step forward gently to stretch your chest, holding a stead stretch for 30 seconds. This helps counteract the muscular imbalances created by hunching forward. Here is a link to a great video our doctors made demonstrating this and a few other posture enhancing exercises.
Deadlifts: Deadlifts are fantastic for strengthening your lower back, glutes, and hamstrings. With a straight back and engaged core, lift the weights by straightening your hips and knees while dragging the weights along your shins to keep your center of gravity as close to your body as possible. Start with lighter weights of course to ensure proper form and reduce your risk of injury. Done properly, deadlifts help build the posterior chain muscles critical for maintaining an upright posture. If you feel as though you are deadlifting unevenly, that is a red light that you are misaligned and should see your Chiropractor right away before proceeding to avoid risk of injury.
Incorporating these exercises into your routine could make a significant difference in your posture. We also know of another way to help your posture – a custom care plan with our team. If it’s been a while since we’ve seen you, consider booking an adjustment with us.
Do you need some personalized help with exercise and want a referral for a great local trainer or gym? Ask us!
We’re always here to help you achieve and maintain a healthy, strong posture and avoid injury so you can keep doing the things that you need and want to do!