Exercises for Correcting Posture

Proper posture involves the body’s ability to support itself against gravity. This includes the proper alignment of bones and joints for effective muscular efficiency. The first thing to do is to become aware of your actual posture, you may be in anterior rotation causing excessive lordosis or swayback, or in kyphosis, or a slumped state.

Take note of when and where your posture is at all times, whether it is at the grocery store, at work or at home. It is important to sit and stand tall with your shoulders down and your chest lifted, while engaging your core. You want to lift out of your spinal column, during any and all activities. You can change and perfect your posture with simple exercises. Perform all exercises at least three times a week. Do three sets of 12 to 15 repetitions.

Two Leg Floor Bridge

The two leg floor bridge is part of the core stabilization system and is an important factor in efficient movement of all types. Stabilizing muscles must be strong to prevent unwanted motion, which in turn can be a factor in the cause of low back pain.

Lie with your back on the floor, knees bent, feet flat, toes pointing straight ahead, arms by your sides with palms facing down. Draw your navel inward toward your spine. Lift your pelvis off the floor, while keeping correct alignment over your knees, hips and shoulders–your shoulders should be down, away from the neck. Slowly lower your pelvis back onto floor.

Floor Prone Cobra

The floor prone cobra is also part of core stabilization and is important in increasing the functional capacity of your back. Do not to come too high off of the floor while performing this exercise.

Lie face down on the floor, with your arms out to the sides and your palms down. Draw your navel inward towards spine and pinch your shoulder blades together. Lift your chest up off the floor while keeping your chin tucked in. Hold this position for two seconds. Slowly return your chest to the ground and continue to keep your chin tucked in.

Ball Crunch

Ball crunches use a stability ball, and are part of the core strength system. This movement brings your spine through the full range of motion and is designed to increase strength in your abdominal region.

Lie with your lower back on a stability ball, with your knees bent, feet flat on the floor and toes are pointing straight ahead. Cross your arms over your chest. Draw your navel in towards your spine. Slowly bring your upper body forward, taking your shoulders off the ball, while tucking chin into the chest. Slowly return your upper body onto the ball.

V-Sit or Boat Pose

The v-sit or boat pose is also part of the core strength system. This exercise targets the lower abdominal region and is an important factor in strengthening the lower back and the pelvis.

Sit on the floor with your legs outstretched in front of your body. Draw your navel into your spine. Bring your legs up to your chest. Reach your hands to the side of your legs the and maintain your balance in this position. Hold this posture for four seconds. Slowly lower yourself back to the starting position.

About this Author

Based in New York City, Laura Kowalewski is a wellness blogger, a NASM-certified personal trainer, yoga instructor and wellness coach with extensive professional experience in dance. Kowalewski holds a Master of Arts in sociology.