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What are the Different Types of Posture Exercises?

Nicole Madison
Updated Mar 03, 2024
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An individual interested in better posture has a range of posture exercises he can use to strengthen his back muscles, stretch his chest muscles, and enjoy a taller, straighter posture. Proper posture can have more than an effect on the way a person looks. It can also help prevent or relieve pain in the back and neck. It may even help a person breathe deeper, as the diaphragm isn’t unnaturally compressed when a person stands up straight. An individual interested in better posture may perform a variety of exercises, including wall angels, waxing, and wall slides, to help him reach his goal.

Waxing is an exercise that generally is helpful for the posture. To perform this type of exercise, a person sits with his arms bent at the elbow and positioned out to his sides at 90-degree angles. While sitting up straight, the exerciser then moves his shoulders downward, keeping the palm of his hands facing down toward the floor. Then the exerciser moves his hands as if he is waxing a floor or a table while keeping his elbows close to his sides. He should continue the waxing movement for about 30 seconds before stopping, returning to the starting position. One can repeat the exercise a minimum of two or three times per session.

Some people use wall angels as posture exercises. To perform this type of exercise, a person stands and leans his back against a wall, positioning his feet shoulder-width apart. He presses his lower back, the back of his shoulders, and head against the wall, but positions his feet about 12 inches (30.48 centimeters) away from the wall. He then places the backs of his arms against the wall, from the shoulders down to the tips of his fingers, then bends his elbows. He moves his bent arms up and down so they form arcs on both sides of his body and returns to the starting position. He should repeat these exercises several times, being careful to keep his elbows touching the wall.

A person who likes wall posture exercises may also try wall slides to strengthen and improve posture. To perform wall slides, an individual can stand with his rear end and back pressed against the wall. He should move his feet about a foot away from the wall, keeping them together rather than spread apart. Then, he’ll need to bend his knees at about a 60-degree angle, lowering his body downward while keeping his back pressed to the wall. Finally, he ends the exercise by raising his body up once more until his knees are only slightly bent.

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Nicole Madison
By Nicole Madison
Nicole Madison's love for learning inspires her work as a The Health Board writer, where she focuses on topics like homeschooling, parenting, health, science, and business. Her passion for knowledge is evident in the well-researched and informative articles she authors. As a mother of four, Nicole balances work with quality family time activities such as reading, camping, and beach trips.
Discussion Comments
By Animandel — On Dec 08, 2014

An improve-posture exercise I learned from watching a TV interview with a model is holding your stomach muscles tight. Get in the habit of holding in your stomach and tightening your stomach muscles throughout your day. This will flatten your stomach, improve your posture and help prevent possible lower back pain in some cases.

By Sporkasia — On Dec 07, 2014

A good way to improve your posture without having to commit any time to going to the gym or any other regular exercise routine is to find posture exercises you can do while you are at work or while you are stuck in traffic during your commute.

Most days when I drive home from work I am in stand still traffic for at least 20 minutes. I have found several exercises that I can perform while I am waiting. One of the simplest ones is to simply lower your chin onto your chest while keeping your back and shoulders straight and motionless.

Once you get your chin down, push it down as if you are trying to make it reach your stomach, but don't move you shoulders or bend your back. If you do this for five seconds or so and do it say 10 times then that is a good workout. You can find other simple exercises like this one and develop an entire routine that you can perform during your day, and you don't have to make any changes to your schedule.

By Drentel — On Dec 06, 2014

In general, any of the many exercises that help to build the back muscles will help you maintain a better posture and should be considered posture exercises. In the weight room, I like to put weight on my shoulders and lift it over my head. This works the back, shoulder and neck muscles as well as the lower body muscles to a lesser degree.

If you are using free weights then you'll want to start out with light weights and also have someone spot you if you are a beginner at weight lifting. Putting a weighted bar behind your neck and on your shoulders can be awkward, especially when you have not done this before.

Nicole Madison
Nicole Madison
Nicole Madison's love for learning inspires her work as a The Health Board writer, where she focuses on topics like...
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