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5 ultimate spine exercises to correct your posture now

Published on:2 October 2020, 10:52am IST
You’ll go from ouch to aha, when you perform these five spine exercises that’ll help you with posture correction. Find out now.
Nikita Bhardwaj
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A correct posture makes a whole lot of difference. Image courtesy: Shutterstock

Not having a correct posture can at times be misread as lack of confidence. Of course, if you stand tall without slouching, it is always considered a plus for your overall persona. For that, you need a strong and erect spine. Have we just hit your problem area? Well, worry not missy, because we’ve got you five easy peasy exercises that’ll give you an erect spine.

But first let’s get down to know why you need a straight spine
According to Dr. Sumit Sinha, Director Neurosurgery & Spine Surgery, Paras Hospitals Gurgaon, a straight spine means a strong spine. It is what gives an overall stronger structure to the body, as a perfectly erect spine can hold the entire body together.

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He explains that, “Our spine supports our body to stand, walk, sit, and lie in a certain position. Sitting or standing in a slouched position for a prolonged period puts stress on our lower back and puts pressure on the spine, including the intervertebral discs, facet points, ligaments, and muscles.”

He added, “A poor posture also contributes to tension headaches, due to increased muscle tension in the back of the neck. If you keep your spine straight, we can reduce muscle tension and avoid headaches. Also, you experience less fatigue and more energy, as there is less strain on the upper back, shoulder, and neck areas.”

He suggests that doing certain exercises makes a lot of difference, when it comes to improving your posture. 

Here are five simple exercises that can help you keep your spine upright:

1. Deadlift
It’s all about stretching your spine to the max, and deadlift does exactly that. Just ensure you don’t arch your spine, and keep it steady.

Also, watch:

2. Forward bending
This one is another stretch that helps to keep your back straight, and also relaxes the lower back muscles. A deadlift stretches your lumbar restoring the correct posture. That’s why it’s a great way to loosen up your muscles after long sitting hours.

exercises for straight spine
Bend it like a pro. Image courtesy: Shutterstock

“Whenever you stand up after long hours of sitting, try doing forward bending four to five times as it also helps in improving blood circulation”, he suggests.

3. Cat-cow pose
These two poses flex your spine at its best. They improve the agility of your spine, and the movement releases the tension in the entire length and breadth of your spine.

“You can also try doing a standing cat cow pose for a straighter spine”, he suggests.

exercises for straight spine
Cat cow pose by Shilpa Shetty. Image courtesy: @theshilpashetty

4. Pigeon pose
Your spine doesn’t just need forward and backward bending to relax, but it also requires some isometric moves to make you drop that hunch. And that’s exactly where pigeon pose helps. This pose reaches the deepest of your muscle tissues to revive it.

exercises for straight spine
Malaika Arora nailing the reclining pigeon pose for a firm spine. Image courtesy: Facebook/Diva Yoga

5. Cobra pose
If your back is giving you trouble, then bhujangasana or cobra pose will be your saviour! People who have a desk job deal with major lower back issues all the time. Therefore, it is imperative for such people to try the cobra pose, as it stretches your spine and helps you correct your posture in no time.

exercises for straight spine
This pose is easy and quick to do! Image courtesy: Shutterstock

If you can’t exercise, then follow these tips by Dr Sinha
“During the covid-19 scenario, most people are working from home. That’s why it is necessary to have a straight spine, so as to reduce tension around the muscles surrounding your spine”, he said.

These are some tips that you can follow:

1. You should sit up with your back straight, and your shoulders back. Your buttocks should touch the back of the chair.
2. Keep the feet flat on the floor, and try to avoid sitting in the same position for more than 30 minutes.
3. You should adjust your chair’s height at the workstation, so that you can sit properly.
4. You should rest your elbows and arms on the chair or desk, keeping your shoulders relaxed.

Also, watch:

Told ya! It’s no rocket science to straighten your spine. So, follow these tips and practice these exercises to work that back.

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Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.