How to Correct Poor Posture with Strength Training

Poor posture includes standing with rounded shoulders and a forward neck, which can result in various stresses and back spasms as well if you don’t care about it. And if your poor posture has resulted in these problems and other ones as well, it is better that you should start doing some exercises that will do you a world of good.


  • 1

    It is better that you start running or taking long walks for at least 10 minutes. This will help your body warm up. Then, on an exercise mat, lie face down in order to do a cobra exercise in order to correct your rounded shoulders. Lift the upper part of your body (your arms are included in this). Lift the part as high as you can but make sure that it does not jeopardise your comfort. Now, join your shoulder blades and maintain this posture for at least three seconds. Then, breathe in and lower yourself back on the mat. Keep on doing it for at least 15 times.

  • 2

    Now, flip onto your back and lift your legs straight into the air.  This exercise is very important as it will strengthen your abs and pelvic floor muscles. Now, try lowering your legs as much as you can and make sure that your back remains flat. Maintain this posture for three seconds and then lift your legs again. Do this exercise for at least 15 times.

  • 3

    Now, put a stability ball between your thighs and squeeze them. Again, keep at it for three seconds and then repeat the process again for at least 15 times.

  • 4

    Lie down on your back and then bring your knees towards your chest as it will stretch the lower back. Keep at it for around 30 seconds.

  • 5

    Now, sit the stability ball and lock your legs in front of you and open them like a V. Lean till you feel a slight stretch in your hamstrings. Again, keep at it for 30 seconds.

  • 6

    Now, stand in front of a doorway and place your right arm against the door frame. While you are doing it, your elbow should be bent at a right angle. Then, put your left foot forward and then twist towards the left until you feel a slight stretch in your right pec which is a chest muscle. Now, turn around and do the same posture with your right side and make sure that you stay on it for 30 seconds.

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