Four Stretches that will Help Correct Your Posture

· February 19, 2019
Being aware of your body will help you detect and correct posture problems before they produce any pain or relieve the pain you already have.

Back pain or muscle aches are very common in adults. Your daily routine and stress can put a load on your muscles and affect your posture. Therefore, it would be a good idea to do some stretches that can correct your posture.

The human body is like a perfect machine with parts that work off each other. For this reason, you need to take care of it and pay particular attention to what it says.

Do you suffer from back, hip, shoulders, or head pain?

These may be signs that something isn’t right with your posture and you should work on making it better.

Although it may seem unbelievable, your posture can affect some internal organs of the body, your breathing, and digestion. This is due to the tension in the muscles that are responsible for maintaining your balance, which keeps you in an upright position and produces movements of the body.

Also, an incorrect posture can lead to ailments such as scoliosis, kyphosis, neck stiffness, lower back pain or shoulder tendonitis, which in their most serious cases require help from a specialist. Fortunately, this discomfort can be relieved, or even prevented, by frequently doing stretching exercises.

Muscles change the orientation of the bones. This also includes the spinal column, which is your support. For this reason, you should start by working on your muscles and there are several very effective stretches that can correct your posture.

Start by stretching your muscles!

Some Stretches that Can Correct Your Posture

Woman with neck pain due to bad posture
1. Neck lift with your chin backward

  • Stand straight with your feet parallel to the height of your hips and push your chin back with the help of your fingers.
  • Count to three, and then relax.

You should do it very carefully in order to prevent injuring your neck or making your neck pain even worse.

Benefits

This stretch:

  • Strengthens the neck muscles.
  • Reduces neck pain.
  • Improves your back posture.

Read this article, too: 6 Great Techniques for Better Posture

2. Stretching your arms behind your back

  • Start by placing your arms backward and intertwining your fingers.
  • Then, raise your arms slowly until you feel that your chest stretches apart.

Remember not to use excessive force on your muscles with this position. If you feel pain, then gradually relax yourself.

Benefits

This stretch:

  • Corrects the posture of hunched shoulders.
  • Releases tension in the chest muscles.
  • Releases tension in the shoulders.

3. Stretching your arms against the wall

  • Get close to the wall and stretch one of your arms horizontally. The palm of your hand must be against the wall.
  • Later, add a little pressure by turning your body in the opposite direction of the arm that you have stretched out.
  • Hold the position for ten seconds and then repeat the exercise with the other arm.

Benefits

This stretch:

  • Stretches the pectoral muscles.
  • Releases tension in the shoulders.
  • Reduces shoulder pain.

Check out this article, too: The 9 Best Stretches to Stay in Shape

4. Stretching the hip abductors

Woman back pain due to bad posture

  • First, sit on the floor and place your feet in the butterfly position.
  • Put the soles of your feet together and bring them as close as you can to your body without causing a lot of pain.
  • Then, with the help of your elbows, press slightly down on your knees.
  • Hold this position for 20 seconds.

Benefits

This stretch:

  • Reduces the pelvic tilt.
  • Reduces the curvature of the lower back.
  • Relieves the pain of hips and lower back.

With these stretches that correct your posture, you’ll be able to relieve muscle and lower back pain. You can also reduce stress, the risk of injury, and your physical condition will improve significantly.

Do these exercises on a daily basis in order to get positive results. Remember that your body is used to erroneous postures and it will take time to get used to a correct posture.

Being aware of your body is of utmost importance in order to detect and correct bad postures that cause discomfort. It’s not a simple task to correct your stooped posture or sloped shoulders with just thinking about it. You must be attentive to sit straight and do exercises that can help your condition.

However, if your posture problem is more severe, perhaps you won’t be able to make corrections on your own and you would have to seek help from a specialist.

It’s important for you to care about improving your physical condition and at the same time improve your self-esteem. Having a good posture also will make you feel more confident and it will even improve your physical appearance.

Asher, M. A., & Burton, D. C. (2006). Adolescent idiopathic scoliosis: Natural history and long term treatment effects. Scoliosis. https://doi.org/10.1186/1748-7161-1-2

Kim, D., Cho, M., Park, Y., & Yang, Y. (2015). Effect of an exercise program for posture correction on musculoskeletal pain. Journal of Physical Therapy Science. https://doi.org/10.1589/jpts.27.1791

Hrysomallis, C. (2010). Effectiveness of strengthening and stretching exercises for the postural correction of abducted scapulae: A review. Journal of Strength and Conditioning Research. https://doi.org/10.1519/JSC.0b013e3181c069d8

Lee, M.-H., Park, S.-J., & Kim, J.-S. (2013). Effects of Neck Exercise on High-School Students’ Neck–Shoulder Posture. Journal of Physical Therapy Science. https://doi.org/10.1589/jpts.25.571

Mcgill, S. M., Karpowicz, A., Fenwick, C. M. J., & Brown, S. H. M. (2009). Exercises for the torso performed in a standing posture: Spine and hip motion and motor patterns and spine load. Journal of Strength and Conditioning Research. https://doi.org/10.1519/JSC.0b013e3181a0227e