16 Posture Correcting Exercise

16 Posture Correcting Exercise

posture correcting exercise

If you’re looking for an exercise to help correct your posture, there are several options to choose from. Some of the most popular options include TaeKwonDo, the Workday Posture Straightener, or the Pole exercise. These exercises will help you develop a strong body posture that will prevent you from developing problems in the future.

  • Poor Posture: Rounded shoulders, slouching, head tilted forward, bent knees, pot belly
  • Good Posture: Straight line from your ear to your shoulder to your hip, balanced and upright posture

So, what can you do to correct poor posture? Simple Exercises to Improve Your Posture Poor posture can lead to serious neck pain and muscular imbalance.

“Posture” describes the position of the body when standing, sitting, and lying down. Slouching and hunching forward can lead to poor posture, which may cause joint and muscle pain.

General tips for good posture include: keeping your shoulders back and chest forward holding your head upright.

Work out all you want on your own time, but if you spend all day sitting at a desk, you’re bound to develop some poor posture habits.

Strengthening the upper back and correcting poor posture can help reduce lower back pain.

Seated kyphosis corrector

Kyphosis is a condition that causes your vertebrae to become wedge-shaped. It can be caused by bad posture. However, there are ways to prevent and treat it. One method is to use a seated kyphosis corrector exercise.

This exercise helps to improve kyphosis by working on the muscles in the shoulders and the back. These muscles help to support the spine and maintain proper posture. If you have kyphosis, you may experience pain in the upper back or trouble breathing. A seated kyphosis corrector will improve your posture by pushing your shoulder blades down and back.

The Seated Kyphosis Corrector is a simple and convenient exercise. It targets the muscle groups that can get sore after a long day at the office. Those muscle groups include the pecs, which are the primary muscles in front of the chest. In addition to strengthening these muscles, the Seated Kyphosis Corrector also works to reverse the rounded shoulder and chest.

Stretching your muscles can be just as important as strength training. By stretching regularly, you will relieve the pressure in the lumbar spine and keep your spinal curvature healthy. You should start with small stretches at first and build up to deeper stretches over time.

Postural kyphosis is the most common type of kyphosis. If you have this condition, you should consult your doctor. Treatment options for postural kyphosis include physiotherapy and manual therapy. While these treatments are effective in treating kyphosis, they aren’t enough to fix severe cases. Surgical procedures may be required.

Practicing proper ergonomics while sitting is also a key factor in preventing and reversing kyphosis. For example, when you are using a computer, it is vital that you sit with your back straight. Also, try to avoid sitting for prolonged periods, especially when your job requires you to sit for a long period of time.

As with any new exercise, it is important to start slowly. Take the time to consult your physician before attempting any new exercises. They may be able to recommend specific exercises that will work best for you.

Pole exercise

If you’re suffering from poor posture, one of the best exercises for your back is the Pole exercise. It aligns your spine in three specific areas. This will help relieve pain and improve your overall health.

To start the pole exercise, you’ll need a pole. The best place to place the pole is behind you. You’ll also want to bend your knees. Make sure your elbows are at a 90-degree angle.

Next, lie on your side. Keep your head and shoulders neutral. Start by lowering your right arm to about four inches above the floor. With your left hand, extend your leg to about the same height. Use the rest of your body to pull your ribcage down and lift your knees up.

Once your knees are up, you can begin to move your upper body. Using your upper body to pull the ribcage down will help release tension in the sternocleidomastoid.

If you’re having trouble keeping your ribcage down and lifting your knees up, stop. Instead, slowly lower yourself until you can do 5-10 repetitions with no pain. Hold that position for five seconds and repeat.

After you have completed five reps, switch to your other side. This should be easy enough to do, but if you’re new to the exercise, you might have to practice a bit.

For best results, repeat the pole exercise for a few minutes. Then you’ll want to relax for at least 15 minutes. During this time, you should breathe deeply and meditate.

Practicing the Pole exercise for your posture will not only help you to relieve pain, but will also strengthen your core muscles. Regular workouts will reduce stress and increase your circulation. These will allow your body to function more efficiently and you’ll be able to fall asleep quicker.

If you’re experiencing chronic back pain, you should try a Pole exercise for your posture. You should perform the Pole exercise at least twice a week to see the most positive results. Also, avoid interruptions and keep your attention on your breathing and meditation. Follow these simple tips to get the most out of your Pole exercise for your posture.


A TaeKwonDo posture correcting exercise is a series of exercises to improve posture. It can also be a form of rehabilitation. The exercises include the basic TaeKwonDo movements.

Before starting the program, a physical examination was conducted. It focused on the inclination of the neck, shoulder, pelvis, and torso. An instructor made frequent corrections to the student’s posture. After eight weeks, the students were retested. Results showed that the program was effective.

TaeKwonDo posture correcting exercises help strengthen the upper and lower trapezius muscles. They also lengthen the sternocleidomastoid and serratus anterior muscles.

This type of exercise also strengthens the pectoralis minor muscles. In addition, it helps improve the mobility of the hamstrings, calves, and shoulders.

Performing this movement requires a good grip on the front leg. As a result, it improves the agility and balance of the practitioner.

TaeKwonDo postures can be done as part of an exercise program or as a recreational activity. Besides improving muscle strength, they also can be used as part of rehabilitation.

The exercises should be performed in an appropriate manner, however. If the practitioner does not have the proper flexibility, the stretches can be difficult. These exercises should be held for as long as possible. Generally, a 60-second stretch is a good bench mark.

The main goal of the study was to verify the effects of posture correcting programs. Subjects were divided into an experimental group and a control group. Each group performed basic TaeKwonDo movements for eight weeks.

The test results revealed that the basic TaeKwonDo movements were effective in promoting the development of posture. However, it was important to note that the study subjects were randomly categorized into two groups. Therefore, the differences in the inclination of the shoulder, neck, pelvis, and torso were not significant.

To achieve this, the authors of the study suggest that the students should be taught proper stretches and exercises. They should also learn the correct measurements for the various postures. Also, the instructor should make frequent corrections.

Practicing the exercises will enable the students to obtain a low stance. Moreover, they will have more control over the stance, which is necessary for the martial arts.

The following exercises focus on increasing muscle strength and flexibility for better posture

  1. Chest Stretch
5 Min Chest Stretches for Tightness | Chest Stretches After Workout (FOLLOW  ALONG) - YouTube
  • Stand with your arms behind your back and interlock your fingers.
  • Lift your arms up and away from your body, feeling a stretch in your chest and shoulders.
  • Hold for 30 seconds and repeat 3 times.
  1. Upper Trapezius Stretch
Upper Trapezius Stretch - YouTube
  • Sit up tall and place your right hand on the back of your head.
  • Gently pull your head towards your right shoulder until you feel a stretch in your upper back and neck.
  • Hold for 30 seconds and repeat on the opposite side.
  1. Shoulder Blade Squeeze
Shoulder Blade Squeeze In W Position | Zone 2 - YouTube
  • Stand or sit with your arms at your sides and your shoulders relaxed.
  • Squeeze your shoulder blades together and hold for 5 seconds.
  • Release and repeat 10 times.
  1. Neck Retraction
How to do a neck retraction exercise - YouTube
  • Sit up tall and bring your chin to your chest.
  • Slowly lift your head, keeping your chin tucked in, until you are looking straight ahead.
  • Hold for 5 seconds and repeat 10 times.
  1. Scapular Wall Slide
Exercises for Shoulder Pain: Wall Slides - YouTube
  • Stand with your back against a wall and your feet shoulder-width apart.
  • Lift your arms up the wall so that they are at a 90-degree angle to your body.
  • Slowly slide your arms down the wall until they are straight out in front of you.
  • Slide your arms back up the wall to the starting position.
  • Repeat 10 times.
  1. Pelvic Tilt
How to do a pelvic tilt lying down - YouTube
  • Lie on your back with your knees bent and feet flat on the floor.
  • Flatten your lower back against the ground by tilting your pelvis up towards your ribcage.
  • Hold for 5 seconds and release.
  • Repeat 10 times.
  1. Cat-Cow Stretch
  • Start on all fours with your wrists under your shoulders and your knees under your hips.
  • Inhale and round your spine towards the ceiling, tucking your chin towards your chest (cat position).
  • Exhale and arch your back, looking up towards the ceiling (cow position).
  • Repeat for 10 reps, alternating between the cat and cow positions.

To do a standing Cat-Cow: Stand with feet hip-width apart. Slightly bend your knees. Reach hands in front of you. Stretch your neck and bring chin into chest. Round your spine. Hold for 5–10 breaths. As you look up and lift your chest, move your spine in the opposite direction

  1. Plank
Full Plank - Fitness Gym Training - YouTube
  • Start in a push-up position with your hands under your shoulders and your body in a straight line from head to toe.
  • Engage your core and hold this position for 30 seconds.
  • Rest for 30 seconds and repeat 3 times.
  1. Bird-Dog
Bird Dog Exercise For Beginners: Instructions For 9 Variations [Workout  Progresses To Advanced] - YouTube
  • Start on all fours with your wrists under your shoulders and your knees under your hips.
  • Lift your right arm and left leg off the ground, keeping them in a straight line with your body.
  • Hold for 5 seconds and return to the starting position.
  • Repeat on the opposite side.
  • Do 10 reps on each side.

Bird Dog : From the same all fours position, tuck your right toes under and extend your right leg behind you.

  • Slowly lift your leg off the floor no higher than hip height.
  • Bracing your core, slowly reach your left arm forward no higher than shoulder height and turn your palm inward so your thumb points toward the ceiling.
  • Hold for no more than 7 to 8 seconds, keeping your hips and shoulders level.
  • Return to starting position and repeat on the opposite side.

Pro tip: Make sure you extend your leg straight back — don’t let it slide to the side.

  1. Superwoman
Superwoman/Superman Exercise - YouTube
  • Lie on your stomach with your arms extended in front of you.
  • Lift your arms, chest, and legs off the ground, holding for 5 seconds.
  • Lower back down and repeat for 10 reps.
  1. Child’s Pose
How to do childs pose | Yoga for beginners | 5 minute yoga - YouTube
  • Start on all fours with your wrists under your shoulders and your knees under your hips.
  • Lower your hips back towards your heels and stretch your arms out in front of you.
  • Hold for 30 seconds and release.
  • Repeat 3 times.
  1. Downward-Facing Dog
  • Start on all fours with your wrists under your shoulders and your knees under your hips.
  • Lift your hips and straighten your legs
Downward Facing Dog pose / Adho Mukha Svanasana Yoga - YouTube
  1. The Double Overhand Stretch
Double Leg Stretch Pilates Exercise - Amy Havens - YouTube
  • Double-overhands are excellent stretchable and can be used anywhere you go.
  • Put your hands behind the wall. Hold your arms upright and lift your chest up and back up to the ceiling.
  • The muscles around you relax as you stretch and strengthen. Two seconds. It should be carried out frequently, sometimes twice daily.
  1. Bent-Over Row
Proper Form For A Bent Over Row - YouTube
  • Stand with your feet hip-width apart, holding a dumbbell in each hand with your arms at your sides.
  • With your core engaged, hinge forward at the hips, pushing your butt back, and bend your left knee, making sure you don’t round your shoulders.
  1. All-Fours Belly Lift Walk
How To Perform The All Fours Breathing Drill - YouTube

This movement helps solidify a healthy arms-overhead position while also adding some inhibitory work for the hamstrings and calves.

  • Come to all fours and round your back.
  • Lift your knees and straighten your legs.
  • Contract your abdominal muscles as you bend your knees and “walk” your feet closer to your hands, taking small steps.
  1. Hip flexor stretch
3 best hip flexor stretches to release tight hips - YouTube
  • This stretch gently opens the hips and improves balance and coordination, which can help improve posture.
  • To do a hip flexor stretch: Kneel with your right knee on the ground.
  • Place your left foot in front and bend your knee at a 90-degree angle.
  • Keep your back straight, chest forward, and head upright.
  • Place both hands on your left thigh.
  • Gently press your hips forward and hold the position for 20–30 seconds.

Can a twisted thoracic spine (Kyphosis) be reversed?

Lastly we have kyphosis or hunchback postures. It’s quite common for a slouch when standing. It has been a major factor influencing the forward head position. Is this really possible? Kyphosis is the most dangerous disease that can cause severe pain.

Bad posture exercises for kyphosis

If you have an kyphotic posture your posterior torso muscles become stiff and overactive. Also it is imperative to refrain from chest pressing which causes more muscle tenseness. Press exercises can be useful and are required regularly. Obviously kyphosis can be treated by decreasing your anterior flexion. You should avoid exercise which stretch back muscles even longer. This includes:

Weak/Stretched Muscle

The back muscle retracts and brings things closer to you. This muscle can be pushed to an opposite angle when its curved spine is longer and stifled in its length and weakness. These muscles are located between your scapular blades and your lower traps.

Tight/Overactive Muscles

In a hunched posture the muscles in the torso front are always flexed. You also need chest muscles and lateral shoulder muscles.

Can forward head posture be reversed?

We are going to go backward. You will have a neck imbalance in your spine. For a reversed direction head you’ll have to do the following.

Bad posture exercises for forward head

With a forward position your neck extensions are tightly positioned. Make sure your desk is at a proper height so you have a balanced neck position and maintain the right posture. Make sure the cellphone is in the right place on your head.

Posterior neck stretch

A posterior flexion can help lengthen muscle scapula muscles that are too short for extension. Place your hands on the side of your head and slowly raise your head toward the neck. Don’t shrug. They can take place anywhere. Hold 20 second.

Posture Tips to Reset the Forward Head Posture (At Home or Work)

Below is the quick reset sequence that you can perform at work and at home if you find it impossible. Now let’s go over Kyphosis! These postural positions are often referred to as forward posture.

Chin Tucks

It is a good way to maintain your neck posture. Create a double chin by contracting muscle fronts. It is possible for repeating 5-8 times a row when stretching the posterior neck. Keep the count.

The Neck Extensors (The Back of Your Neck)

The neck muscles have also remained tensioned. It increases the chance of tightness, muscle knots and neck discomfort. The major muscles include the levitator scapula.

The Neck Flexors (The Front of Your Neck)

The muscle in your neck in forward head position is stretched repeatedly and is rarely activated. It is the muscle in which the nose touches the chest and you can nod.

Can posture be fixed with exercise?

How Can One Prevent Bad Posture? Shoulder strengthening is based off a combination of shoulder stretches with resistance bands that pull your elbow back as you row. It’s also possible to use the muscles to scapulate.

What exercise helps correct posture?

Isometries row. These exercises reduce stiffness from laying in the same place for too long. The isometric pull helps you strengthen your shoulders, arms and back.

How can I correct my posture quickly?

Is it possible to maintain a good posture in standing position? Standing straight and high. Hold on to the shoulder. Put your belly up! Place your weight on your feet. Keep your head high. Let your hand rest on the side. Keep the foot apart.

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