6 Exercises to improve your posture in just a few days

Correct posture is essential for the general well-being of the body. Maintaining it not only helps prevent muscle and joint pain, but also improves balance, breathing and even self-confidence. In contrast, poor posture can cause chronic back pain, fatigue and long-term problems such as scoliosis or muscle stiffness.

In this article, you will discover 6 simple and effective exercises that you can incorporate into your daily routine to improve your posture in just a few days. They require no special equipment and can be done in the comfort of your home or office!

1. Thoracic Extension

This exercise is ideal for counteracting the curved posture of the shoulders, a common condition for people who spend long hours sitting in front of the computer, looking at smartphones or performing activities that involve a closed posture. Curved shoulder posture not only affects appearance, but can also cause neck pain and stiffness in the upper back.

Thoracic extension helps to:

• Strengthen the upper back: counteracting muscle weakening caused by poor posture.
• Open the chest: by improving breathing and relieving pressure on the pectoral muscles.
• Promote an upright posture: reducing the feeling of muscle tension and fatigue.

How to do Chest Extension

1. Preparation: Sit on a chair with a straight back, making sure your feet are firmly on the floor. Keep your back erect and relaxed.
2. Starting position: Interlace your hands behind your head, keeping your elbows open outwards. This helps to 'wake up' the shoulder muscles.
3. Movement: Tilt your upper body gently backwards, pushing your chest upwards. You will feel a stretch in your upper back and chest area.
4. Return: Slowly return to the starting position without forcing the movement.

Tips for correct execution

• Concentrate on keeping your spine extended throughout the movement.
• Breathe in deeply and in a controlled manner: inhale as you tilt your upper body backwards and exhale as you return to the starting position.
• Perform the movement in a slow and controlled manner to avoid unnecessary tension.

Exercise variations

• Standing: If you prefer, you can perform the same movement standing, placing your hands behind your head and keeping your feet slightly apart for greater stability.
• With a foam roller: Stand on a roller placed under your upper back and tilt your torso back to intensify the stretch.

Recommended repetitions

Perform 10 repetitions for 2 sets, with a 30-second break between each set.

Integrating chest extension into your daily routine can make a big difference, helping you to feel more relaxed and improve your posture naturally.

2. Chest Stretching

Often, the pectoral muscles shorten due to daily habits such as sitting for long hours, using electronic devices or working in non-ergonomic positions. This shortening can lead to a closed, forward bent posture, characterised by rounded shoulders and a contracted chest.

Chest stretching is a fundamental exercise for:

• Release tension in the pectoral muscles: relieving stiffness and improving flexibility.
• Open the shoulders: favouring a more natural and balanced alignment of the body.
• Improving breathing: a more open chest allows you to breathe more deeply and with less effort.
• Preventing muscle and joint pain: by reducing excessive load on the upper back and neck.

How to perform Chest Stretching

1. Preparation: Find a wall or stable surface to lean against. Stand sideways with your body upright and relaxed.
2. Starting position: Bring your arm closest to the wall upwards, bending it 90° so that your elbow is in line with your shoulder. Your hand and forearm should be against the wall.
3. Movement: Slowly rotate your upper body in the opposite direction of your leaning arm, keeping your arm still. You should feel a deep stretch across your chest and the front of your shoulder.
4. Return: After holding the position for a few seconds, slowly return to the starting position.

Tips for an effective stretch

• Don't overdo it: stretching should be comfortable, not painful. If you feel pain, reduce the intensity of the movement.
• Breathe deeply: Inhale while preparing the movement and exhale during the stretch to promote muscle relaxation.
• Keep your back straight: Avoid arching your back while performing the exercise.
• Focus on symmetry: Perform the exercise on both sides to maintain muscle balance.

Chest Stretching Variants

• With both hands: Place both hands behind your back and interlace your fingers. Gently push your hands down and away from your body to open your chest further.
• With an elastic band: Use an elastic band to increase the intensity. Hold it behind your back and pull slightly to feel a deeper stretch.
• Bring the stretch to the floor: Lie on a foam roller placed along your spine and gently drop your arms to your sides to open your chest.

Recommended duration

Hold the stretch position for 20-30 seconds per side and repeat for 2-3 sets, taking a short break between sets.

3. Cat-Cow Pose (Yoga)

Excellent for mobilising the spine and improving flexibility.

• How to do it:
  Kneel on the floor in a quadrupedal position. Inhale by lifting your chest upwards (Cow) and exhale by rounding your back (Cat).
• Repetitions: 10 times for 3 sets.
  
  
  
  
  

4. Plank with Core Activation

The plank is one of the most effective exercises for strengthening the core, a group of muscles that includes the abdominals, obliques and lumbar muscles. These muscles are crucial for maintaining a stable and upright posture, supporting the spine and preventing muscle pain in the lower back.

Unlike other exercises, the plank focuses on isometric activation, i.e. muscle contraction while maintaining a static position. This makes it a safe and suitable workout for all levels, improving strength and endurance over time.

Why do the Plank?

• Strengthens the core: A strong core helps keep the body stable and balanced, improving performance in all physical activities.
• Prevents lower back pain: Strengthens the muscles that support the spine, the plank reduces stress on the lower back.
• Improves alignment: Promotes a more upright posture, counteracting the effect of hours spent sitting or in awkward positions.
• Trains the whole body: In addition to the core, the plank involves the shoulders, chest, buttocks and legs, making it a complete exercise.

How to perform the Plank

1. Preparation: Lie on your stomach on a mat, with your elbows placed directly under your shoulders and your forearms parallel to each other.
2. Starting position: Lift your body off the floor, forming a straight line from your head to your heels. Keep your feet slightly apart and your toes firmly on the floor.
3. Core activation: Contract your abdominals and buttocks to keep your pelvis stable and prevent your back from arching.
4. Breathing: Breathe in a controlled manner, avoiding holding your breath.

Common mistakes to avoid

• Tilted back: Make sure your pelvis does not fall downwards, to avoid overloading the lower back.
• Shoulders too high or closed: Keep your shoulders relaxed and away from your ears.
• Pelvistoo high: Avoid lifting your pelvis too high, as this reduces the effectiveness of the exercise.

Plank variations

• Plank on the knees: Ideal for beginners, reduces intensity while maintaining the same benefits.
• Side plank: Strengthens obliques and improves lateral stability.
• Dynamic plank: Alternates the movement of the arms or legs to increase the difficulty.
• Plank with a limb lift: Raises an arm or leg to challenge balance and intensify core activation.
  
  

  Tip for comfortable use: Why use a plank?

  • Joint protection: Provides soft support for elbows and knees, preventing pain or irritation due to direct contact with the floor.
  • Stability: Helps maintain a secure grip, reducing the risk of slipping during exercise.
  • Comfort: Makes the workout more enjoyable, aiding concentration and position retention.

Recommended duration and repetitions

• Beginners: Hold the position for 15-20 seconds.
• Intermediate: Hold the position for 30-40 seconds.
• Advanced: Aim to hold the plank for 1-2 minutes.

Perform 3 sets, allowing 30-60 seconds between each set.

5. Neck Stretching

Accumulated tension in the neck is one of the most common problems related to poor posture. Hours spent in front of the computer, poor posture or daily stress can cause stiffness and pain that, in the long run, can radiate to the shoulders, upper back and even cause headaches.

Neck stretching is a simple and very effective exercise for:

• Relieving muscle tension: Relaxing contracted muscles in the neck and shoulders.
• Improving flexibility: Helping to move the neck with greater freedom and without pain.
• Prevent chronic pain: By reducing the risk of long-term muscle stiffness.
• Promote general relaxation: A relaxed neck helps reduce stress and fatigue.

How to perform Neck Stretching

1. Preparation: Sit or stand with your back straight and shoulders relaxed. Keep your chin parallel to the floor.
2. Movement: Slowly tilt your head to one side, bringing your ear close to your shoulder.
3. Intensification: Use the corresponding hand to apply light pressure on the head, gently intensifying the stretch.
4. Change sides: After holding the position, return to the centre and repeat on the other side.

Variants for deeper stretching

• Front stretch: Tilt your head forward, bringing your chin closer to your chest. You will feel a stretch along the back of your neck.
• Side stretching with twisting: Tilt your head to one side and rotate it slightly forward, as if you were looking towards the opposite armpit. This movement stretches the deeper muscles of the neck.
• Stretchingwith hand push: Interlace your hands behind your head and apply gentle pressure to stretch the back of your neck.

Tips for effective stretching

• Breathe deeply: Inhale before starting the stretch and exhale while holding the position, to promote relaxation.
• Perform slow movements: Avoid sudden jerks or sudden movements that may cause tension or injury.
• Keep your shoulders relaxed: Do not lift them during the exercise to avoid reducing the effectiveness of the stretch.
• Do not overdo it: Stretching should be comfortable. If you feel pain, reduce the intensity.

Recommended duration and repetitions

• Hold each position for 15-20 seconds.
• Repeat the exercise 2-3 times per side.
  
  
  
  
  

6. Dead Bug

The Dead Bug is a fundamental exercise for strengthening the core and improving spinal stability. This seemingly simple movement requires control and coordination of the abdominal and lumbar muscles, which are essential to support correct posture.

A strong core not only helps prevent lower back pain, but is also essential for maintaining optimal alignment during daily and sports activities.

Why do the Dead Bug?

• Strengthens the deep core: Involving muscles such as the transverse abdomen, which is crucial for spinal stability.
• Stabilises the spine: Reduces the risk of lower back pain and improves overall balance.
• Improves coordination: Requires synchronised arm and leg work, promoting body awareness.
• Supports correct posture: By strengthening the muscles that keep the spine aligned.

How to perform the Dead Bug

1. Preparation: Lie on your back on a mat, with your knees bent at 90° and your feet raised. Your arms should be extended towards the ceiling, directly above your shoulders.
2. Core activation: Contract your abdominals, pressing your lower back against the mat. This is essential to protect your back during the exercise.
3. Coordination: Maintain a fluid and controlled movement, avoiding lifting your back off the mat.

• Extend your right leg towards the floor, keeping it suspended, while simultaneously lowering your left arm above your head.
• Slowly return to the starting position.
• Repeat with your left leg and right arm.

Common mistakes to avoid

• Lifting the lower back: Always keep your back in contact with the mat to protect your spine.
• Moving too quickly: The exercise should be performed slowly to maximise effectiveness and control.
• Loss of coordination: Focus on synchronising arm and leg movements.

Variants of the Dead Bug

• Simplified version: Keep your arms still and concentrate only on the movement of your legs.
• Advanced version: Hold a small weight or a medicine ball between your hands to increase the difficulty.
• With elastic band: Use an elastic band to add resistance to the movement of your arms or legs.

Recommended repetitions

• Beginners: Perform 8-10 repetitions per side.
• Intermediates and advanced: Complete 12-15 repetitions per side, for a total of 2-3 sets.
  
  
  
  
  

Conclusion: Improve your Posture with Simple Daily Habits

Incorporating these exercises into your daily routine is an essential step to quickly improve your posture and alleviate muscle and joint pain that often results from poor habits. Dedicate just 10-15 minutes a day to these targeted movements and you will notice a significant difference, not only in your physical appearance but also in the way you feel: more energetic, relaxed and confident. Correct posture offers multiple benefits:

• It improves muscle balance: Reducing stress on joints and preventing chronic tension.
• Increases self-confidence: An aligned body conveys a more confident and positive image.
• Promotes general well-being: Optimal posture improves breathing, circulation and digestion, contributing to a healthier, more functional body.

Final tip for optimal results

To maximise the benefits of these exercises:

1. Create an ergonomic environment: Use an ergonomic chair that supports your back and adjust your workstation to keep your monitor at eye level.
2. Take frequent breaks: If you work sitting for many hours, get up every 30-60 minutes to move and relax your muscles.
3. Integrate other activities: Walking, yoga or swimming are good complements to keep your body flexible and strong.
4. Maintain consistency: Repeat these exercises every day for long-lasting results.

Your body will thank you with greater well-being, less pain and an improved quality of life.
Remember: correct posture is not only a sign of good health, but an investment in your future. Make these exercises an integral part of your daily routine and enjoy the results!