Try these 5 simple exercises at home to fix your bad posture

Certain exercises can help alleviate muscle tension, and improve your posture at the same time.
bad posture
Start your journey towards better posture, with these simple exercises. Image courtesy: Shutterstock
Grace Bains Updated: 24 Dec 2020, 13:31 pm IST
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Modern-day activities such as sitting for long hours on a computer device, using cell phones and taking public transport causes poor posture issues in most people today. A bad posture is a result of our spines being in unnatural positions for extended periods. Some common causes include slouching in a chair, and hunching your back.

Improving posture comes with a lot of attention to one’s muscles, and overall bodily movements. It can be fixed with the help of a few exercises that can loosen up your muscles, strengthen your core, and realign your body’s joints.

So, we present to you five exercises that you can do from the comfort of your home, to improve your posture and breathe a sigh of relief:

1. Cat-cow pose

This exercise stretches and massages your spine, and relieves tension in your torso, shoulders, and neck, while promoting blood circulation.

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Cat cow pose. Image courtesy: @theshilpashetty

Step 1: Place your hands and knees on the ground, imitating a cat.
Step 2: Inhale to look up, dropping your abdomen down toward the ground, as you extend your spine.
Step 3: Exhale and arch your spine toward the ceiling, and tuck your chin into your chest.
Step 4: Continue this movement for at least one minute.

2. Child’s pose

This movement stretches and relaxes your spine, glutes, and hamstrings, and helps to release tension in your lower back and neck.

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Hold onto that stretch and give your back a new lease on life with child’s pose. Image courtesy: Shutterstock

Step1: Sit on your shin bones with your knees together, your big toes touching, and your heels splayed out to the side.
Step 2: Fold forward at your hips and walk your hands out in front of you, then sink your hips back down toward your feet.
Step 4: Gently place your forehead on the floor or turn your head to one side. Keep your arms extended or rest them along your body.
Step 4: Stay in this pose for up to five minutes, while continuing to breathe deeply.

3. High plank

This exercise relieves pain and stiffness in your body thus helping with bad posture, while strengthening your shoulders, glutes, and hamstrings.

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Pose right with plank! Image courtesy: Shutterstock

Step 1: Place your hands on the ground and straighten your legs, lift your heels, and raise your hips.
Step 2: Straighten your back, engage your abdominals, arms, and leg muscles, and look down at the floor.
Step 3: Make sure to keep your chest open, and your shoulders back. Hold this position for up to one minute at a time.

4. Chest stretch

This exercise stretches and strengthens your chest.


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Step 1: Stand with your feet about hip-width apart, and bring your arms behind you. Interlace your fingers with your palms pressing together.
Step 2: Keep your head, neck, and spine in one line, as you gaze straight ahead.
Step 3: Inhale as you lift your chest toward the ceiling, and bring your hands toward the floor. Breathe deeply as you hold this pose for five breaths.

5. Downward facing dog

This movement helps to relieve back pain, while also strengthening and aligning your back muscles.

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Trust yoga for your posture. Image courtesy: Shutterstock


Step 1: Place your stomach on the floor, press into your hands, as you tuck your toes under your feet and lift your heels.
Step 2: Lift your knees and hips to bring your sitting bones up toward the ceiling. Bend your knees slightly and lengthen your spine.
Step 3: Press firmly into your hands and keep your heels slightly lifted. Remain in this pose for up to one minute.

Your posture can really add to your personality! Make sure you fix it with these simple exercises that do not require too much space, and can be done right at home.

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About the Author

Grace is someone who likes writing enough to make a living out of it. When she isn’t writing, you will find her having chai and reading a book. ...Read More

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