Having good posture is about more than looking good. It helps you to develop strength, flexibility, and balance in your body. These can all lead to less muscle pain and more energy throughout the day. Maintaining a good posture also reduces stress on your muscles and ligaments, which can reduce your risk of injury.
Improving your posture can also help you become more aware of your muscles, making it easier to correct your own posture. As you work on your posture and become more aware of your body, you might even notice some imbalances or areas of tightness you weren’t previously aware of.
Below are some exercises that will help you stand a little taller
This resting pose stretches and lengthens your spine, glutes, and hamstrings. The child’s pose helps to release tension in your lower back and neck.
To do this:
- Sit on your shinbones with your knees together, your big toes touching, and your heels splayed out to the side.
- Fold forward at your hips and walk your hands out in front of you.
- Sink your hips back down toward your feet. If your thighs won’t go all the way down, place a pillow or folded blanket under them for support.
- Gently place your forehead on the floor or turn your head to one side.
- Keep your arms extended or rest them along your body.
- Breathe deeply into the back of your rib cage and waist.
- Relax in this pose for up to 5 minutes while continuing to breathe deeply.
This standing stretch releases tension in your spine, hamstrings, and glutes. It also stretches your hips and legs. While doing this stretch, you should feel the entire back side of your body opening up and lengthening.
To do this:
- Stand with your big toes touching and your heels slightly apart.
- Bring your hands to your hips and fold forward at your hips.
- Release your hands toward the floor or place them on a block. Don’t worry if your hands don’t touch the ground — just go as far as you can.
- Bend your knees slightly, soften your hips joints, and allow your spine to lengthen.
- Tuck your chin into your chest and allow your head to fall heavy to the floor.
- Remain in this pose for up to 1 minute.