Poor posture impacts more than just how you look when standing or sitting. After a while, poor posture can lead to aches, pains, and weaknesses in other areas. By maintaining proper posture, you can develop and maintain strength, flexibility, and balance in your body. The next time you’re sitting in the living room or working from home, try out these six posture exercises to keep your back and body happy.
6. Wall Angels
Starting our list of posture exercises is wall angels. Stand against a wall with your arms at your sides (make sure your head, shoulder blades, hips, and backs of your legs are touching the wall). Then face your palms out, and slowly slide your arms out to the side and up over your head. Keep the backs of your hands in contact with the wall the whole time, and your body in perfect posture. Hold this for a few seconds and slowly lower your arms down, maintaining contact again.
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5. Chest Opener
Fifth on our list of posture exercises is the chest opener. Start standing with your feet about hip-width apart. Bring your arms behind you and interlace your fingers with palms together. Keep your head, neck, and spine in one line while staring straight ahead. Inhale and lift your chest towards the ceiling, and bring your hands towards the floor. Breathe deeply and hold for 5 breaths before relaxing and repeating the motion.
4. Forward Fold
Next on our list of posture exercises is the forward fold. This helps release tension in your spine, glutes, and hamstrings. Start with your big toes touching and your heels slightly apart, and bring your hands to your hips and fold forward. Release your hands towards the floor and touch the floor (or as close as you can). Bend your knees slightly to let your spine lengthen, and tuck your chin into your chest. Stay in this pose for up to a minute.
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3. Child’s Pose
Rounding out our top three posture exercises is child’s pose. This yoga pose can help stretch and lengthen your spine, glutes, and hamstrings. Start sitting on your shins with your knees together, your big toes touching, and heels to the side. Fold forward at the hips and walk your hands out in front of you, sinking your hips back towards your feet. Gently place your forehead on the floor or your head to one side. Keep your arms extended or alongside your body, and hold this pose for up to five minutes while breathing deeply.
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2. Pull Your Head Back
Second on our list of posture exercises is to pull your head back. One of the most common signs of bad posture is putting your head too far forward and straining the back of your neck. To counteract this, put your head back into its correct position. Start sitting, and pull your chin backward without changing eye level. You can also use your fingertips to push back your chin and hold for several seconds.
1. Back to the Wall
Last but not least on our list of posture exercises is to stand with your back to the wall. For this exercise, all you need to do is position your body flush against a wall. Then, pull your head back, roll your shoulders, tuck your pelvis, and feel what perfect posture is supposed to be like. It may be uncomfortable or unnatural at first, but keep practicing to make it feel natural and let it bleed into your daily habits of standing and sitting.
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