Let’s face it – we all suffer from bad posture. And yes, that’s perfectly normal given our sedentary lifestyle. Still, that’s no excuse for giving up and making peace with it. These 3 active stretching exercises will help you reduce back pain and restore proper posture!

 

Did you know that slouching can lead to a myriad of digestive problems, constipation being one of them? 

 

In addition to that, it puts pressure on our abdominals and bladder, so we might even experience, ehm… let’s call them “leakage problems”.  Poor posture goes beyond just internal physical problems.

We rely on non-verbal cues to judge other people, and bad posture creates an impression of laziness, inferiority, and insecurity. Just imagine how many chances at good first impression slouching could ruin for you! Whether you’re looking to improve upper-body mobility or just focus on good posture, we have you covered!

You know what they say – better safe than sorry, so start improving your posture today!

 

Morning Stretching Routine To Correct Your Posture

 

Fortunately, there are many posture-improving exercises that we can easily add to our regular routine. Taking just 10 minutes in the morning can help you feel better the whole day!

Here are a few ideas: 

 

1. Cat-Cow Pose

 

 

Cat cow pose stretches your spine and relieves muscle tension caused by slouching. 

  • Come to all fours, place your wrists directly below your shoulders and your knees underneath the hips.
  • Draw the shoulders away from the ears and draw the navel towards the spine. Your back should be straight and parallel to the floor.
  • Tilt your pelvis away from your chest, arch your spine, inhale and look up.
  • Exhale and look down.
  • Curl your tailbone inwards, pull your chin toward the chest and your abdomen toward the ground.
  • Repeat the exercise 10 times in 2 sets, relaxing in between

 

 

2. Bridge Lifts

 

 

Bridge lift strengthens our glute and back muscles and promotes correct posture. 

  • Lie on your back and pull your feet towards your back.
  • Raise your pelvis until you reach a 90-degree angle in your knees. 
  • Repeat the exercise 10 times in 2 sets, relaxing in between

 

3. Bent Knee Lying Twists

 

 

This pose promotes a neutral spine and relieves lower back pain.

  • Lie on your back and bend your knees.
  • Twist them to one side, placing your hands on the other one.
  • Stay in this position for 5 seconds.
  • Return to your initial position and move to the other side.
  • Hold the position for another 5 seconds.
  • Repeat 10 times and rest between positions.

 

 Conclusion

 

Active stretching exercises are one of the best ways to reduce back pain and improve posture. Taking just 10 minutes a day to perform these three exercises will help you relax your back and shoulder muscles, relieving pain and helping restore proper posture. 

 

Find more than 150 stretching and mobility exercises in our Bellabeat Wellness Coach subscription and start feeling better today!

 

start now