Seven exercises to improve your posture

When we think about good posture most of us picture ourselves standing up straight with our shoulders back. On the contrary, a rounded back, hunched and slumped, is usually considered bad posture. However, no single good posture exists, according to experts. The concept of good posture is fundamentally flawed and should be replaced with regular movement, says advanced physiotherapy practitioner, Sam Bhide. Moving regularly to avoid static positioning is key. “Good posture is the ability to move in and out of positions freely and without constraints,” says pilates and posture expert, Kerrie-Anne Bradley. Even what most people consider ‘perfect posture’ can create tension and be harmful if held constantly and rigidly.

Regardless of what position we’re in, our bodies’ tissues can only tolerate about 30 to 45 minutes in one place. While individual variation means no universal postural rules apply to everyone, we can all benefit from regular movement and exercises to avoid aches and pains. Bhide and Bradley both recommend taking a few minutes to perform some simple exercises every 45 minutes or so, especially if you’re a desk worker. If you can’t do that, even getting up to make a cup of tea can help release tension.

What is posture?

Posture means how you hold your body. “Whilst there’s no single perfect posture, ideal posture means a position where muscles can generate force efficiently around joints, allowing you to breathe fully, move freely and function comfortably,” says Dr. Rebekah Jade.

Experts often say that our best posture is the next posture. “Every movement that we do is going to be the best posture because there’s no good posture. It’s a complete myth,” says Bhide. “The reason we say that is if we are in the same position for a very long time, our tissues get used to it, but at the same time they get fatigued and they need to be moved.”

Why is posture important?

Modern life means people are a lot more sedentary than we used to be, staying in certain positions for long times. If you don’t change position for multiple hours, the tissues become fatigued. This can lead to aches and pains due to build-up of tension. If your standard position is rounded over like a croissant, that can even inhibit how much you can breathe, Bradley said. It’s also a low-energy position, which can affect how confident you feel. Moving regularly can also help you feel more energised, focus better and manage stress.

Seven exercises to help with posture

All the below exercises can be performed from home, ideally a few times per day. You don’t have to do them all or a strict number of reps. Anything is better than nothing. If you have chronic back problems, osteoporosis or other musculoskeletal conditions, talk to your GP or a healthcare professional before undertaking any exercises.

Toe touch

1. Start from a standing position, reach down to touch your toes (it’s OK to bend your knees).
2. Stay there for a few seconds then return to standing. This supplies blood to the tissues, which means oxygen flows and the chemicals sitting in the tissues are washed away.
3. Repeat five to 10 times if you can.

Sit to stand

1. Start sitting with your feet flat on the ground.
2. Stand up straight, then sit back down. You can either sit fully or just touch your bottom on the chair lightly.
3. Repeat for five to 10 reps.

This engages the leg muscles which support the core.

Upper back stretch to toe touch

1. Sit halfway forward on your chair.
2. Cradle the back of your head with your hands.
3. Lean backwards to open up the chest and extend the back.
4. From there, slowly bend forwards to touch your toes, with your head between your knees.
5. Repeat for 5 to 10 reps.

This stretches the back muscles in two directions and increases blood supply.

Bridge

1. Lie down on your back with your knees bent and feet flat on the floor, arms by your sides.
2. Lift your bottom and hips into the air, as high as you can control.
3. From there, slowly raise your arms over your head and down to the floor overhead.
4. Return the arms to your sides and then lower the hips.
5. Repeat 5 to 10 times.

This helps strengthen the core.

Side bend

1. You can do this standing or sitting. Simply reach your arm over your head and bend to the opposite side.
2. Repeat 5 to 10 times on each side.

This helps move your spine in different directions.

Seated twists

1. Start sitting down with your feet flat and back straight.
2. Place both hands on your knees.
3. Slide one hand up to your hips, pulling your shoulder back and turning your neck to look over that shoulder.
4. Return to the start position and alternate sides for 5 to 10 reps.

This helps with spine rotation.

Seated cat cow

1. Sit halfway forward on your chair with your feet flat and arms relaxed.
2. Push your chest forward and pull the shoulders back, arching your back.
3. Next, curve your back the other way, rounding the back and pulling your stomach in.
4. Repeat for 5 to 10 reps.

This can also be done on all fours on the floor.

What else can you do to improve posture?

Simply getting up every hour and moving in some capacity, even getting a glass of water or going to the toilet, can reset the tension in your tissues. If you can’t get up, just wiggling your bottom in your chair can help. If you’re sitting at a desk, make sure your monitor is at eye-level, your mouse and keyboard are in reachable distance, and try to sit with your feet flat on the ground.

When you see people who naturally hold themselves more upright, it’s often because they have stronger core muscles, Bhide said, referring to all the muscles in the body between the rib cage and the knees. “They help us keep us upright if they’re strong enough. But some people are naturally hunched because they don’t have much strength or they can be stiff and weak in those muscles as well. It’s very much musculature that governs the posture,” Bhide said. With that in mind, full body strength training can help you avoid always being in a slumped position. It’s OK to be a little bit hunched over, but not for too long.

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