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10 Exercises to Improve Posture and Relieve Back Pain

A good posture leads to a strengthened back, relieves back pain, increases your energy and flexibility, and of course makes you look attractive. An upright posture also leads to a positive impact on mental health as it decreases negative self focus, and reduces the fatigue level of people suffering from depression.

Here’re 10 exercises to improve your posture and relieve back pain:

  1. Kettlebell Swings: 
  1. Stand tall with your feet at shoulder width apart and hold the kettlebell with both hands where your palms should be faced towards you.
  2. Inhale, push your hips back and bend your knees slightly along with bringing the kettlebell between the legs. 
  3. Exhale and bring your hips forward and swing the kettlebell as far as you can.
  1. Bird Dog Exercise:
  1. Begin with being in a tabletop position where your knees are under the hips and your hands under the shoulder.
  2. Raise your right arm and left leg straight and parallel to the floor. Bring the back of your neck straight and chin tucked in the chest, facing downwards. 
  3. Hold this position for a few seconds and repeat the same with another arm and leg. 
  1. Reverse Flys:
  1. Sit with your knees slightly bent and grab a pair of dumb bells. 
  2. Bend forward until your torso is parallel to the floor. 
  3. Keep your back flat and your body still, raise your arms straight out at the sides until they align with the shoulder. 
  1. Planks: 
  1. Lie down on the ground upside down and keep your elbows directly under your shoulders along with extending the legs. 
  2. Pull yourself up by resting your weight on the elbow and the toes. 
  3. Keep your face down to the floor. Hold the position for 30 seconds or more until the body desires to rest. 
  1. Downward-facing Dog:
  1. Get in a tabletop position on the ground with your knees under the hips and your hands under the shoulder.
  2. Press into your hands along with tucking your toes under your feet and lift your heels.
  3. Lift your knees and hips to bring up the sitting bones up towards the ceiling. Hold the position for a few seconds and repeat the same.
  1. Glute Bridge:
  1. Lie straight at your back with legs bent at a 90-degree angle with feet flat on the ground.
  2. Keep your arms and toes pointed straight touching the ground. 
  3. Now push your hips up with the force of your arms and drive yourself down with your feet. 
  4. Make sure you keep your knees over your toes throughout the entire movement.
  1. Isometric Pulls:
  1. Sit in your chair and with your back straight, make a fist on each hand. 
  2. Now straighten up your arm in front in such a way that they are parallel to the floor. 
  3. Pull your elbows back towards the shoulders along with squeezing up the shoulder blades together. 
  1. Standing Cat-Cow Exercise: 
  1. Stand with your feet about hip width apart along with slightly bending your knees. Place your hands either in front or on your thighs. 
  2. Stretch your neck and your chin brought towards your chest along with your spine rounded. 
  3. With your stretched neck, look up while lifting your chest, and move the spine in the opposite direction. 
  1. Forward-Fold Exercise:
  1. Stand straight with your feet slightly apart and place your hands on the hip and they should be folding forward. 
  2. Slightly bend your knees and bring your hands towards the floor or just go as far as you can.
  3. Tuck your chin into the chest and allow your head to fall freely. Stay in the position for 1 minute and repeat.
  1. Child’s Pose Exercise:
  1. Sit in your shins with knees together, toes touching the ground, and heels spread out to the side.
  2. Extend your arms in the front and now sink your hips back towards your feet. 
  3. Place your forehead on the floor. Relax in this pose for 2-3 minutes and get back to the original position.

The Debu Living Team

Summer 2024

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