Simple Exercises for Good Posture and Health

Exercises for Good Posture and Back Health

Working towards attaining a functional spine is as important as taking care of your weight and nutritional requirements.

When your posture is correct, everything else in your body falls right into place. Your spine is crucial for continued movement and functionality. It is also connected to ligaments, bones, joints, and muscles all over your body. Therefore, if your spine is happy, so will be the rest of you!

If you are concerned about your posture and want to improve it, then you can try some of the exercises mentioned below. We have tried keeping it simple, so you don’t have to spend a lot of time or money trying to master these exercises or buy equipment to do them.

Let us get started then:

Chin Tuck

This exercise is an easy way of undoing some of the damage that the forward-head position might have done to your posture. It has been designed to strengthen the muscles in your neck.

You can practice this move whether you are standing up or sitting down. Start by correcting the position of your slumped shoulders and roll them back and down. Next, gaze in front of you in a straight line and place two fingers on your chin. The idea is to create a double chin by slightly tucking it in and moving your head back. Maintain this position for 3-5 seconds before going back to the starting position. Repeat 10 times.

The best thing about this exercise is that it can be performed almost anywhere, for instance in your car. Of course while it’s parked. All you have to do is press the back of your head into the headrest in lieu of improvisation. Repeat it 15-20 times.

If you have to remain sitting down for the larger part of your day, you are putting your muscles under too much strain. The sitting down position can result in tightened chest muscles while also weakening the muscles in your upper back. Therefore, you’d need an exercise that counters the effect of sitting down.

For this, you will have to lie down on the floor on your stomach. Bring your arms overhead and form a Y with them. Next, move your head, arms, and chest upwards, until they are off the ground. Maintain this position until a count of three, before coming back down slowly. Do this at least 10 times for a set and do three sets.

When you have mastered this position, you can move on to an advanced version of this exercise. It requires you to lift your toes along with the other parts as you raise your arms off the ground.


Planks are great because through them, you can give several groups of muscles a workout simultaneously and thus improve posture. Your abdomen, back, and shoulders all get involved when you perform a plank. If you are unfamiliar with them, think of them as holding the top position in a push up.

Keep in mind that during a plank, your eyes should be facing down. Hold your body in a straight line. Keep your hips in check and use your hands and feet to support your weight instead. Move the arms until they are under your shoulders. Maintain this position for 30 seconds and do three sets. Keep raising the time limit for holding a plank until you can maintain it for one minute or longer.

Reverse Plank Bridge

The reverse plank bridge exercise is used to stretch certain muscles of your body, such as the pectorals and the ones in your neck. To perform a reverse plank bridge, you will begin by straightening your arms and pulling back your shoulders. Next, roll your shoulder to bring the shoulder blades together. Now tuck in your chin while you raise your chest.

Reverse Dumbbell Fly

We lead such stressful lives that it is unlikely to meet someone who doesn’t have rounded shoulders. Such a position is quite hard on our upper back – a big reason we have such a poor posture. If you want to strengthen the muscles of your upper back, then the reverse dumbbell fly exercise is a good way of doing that.

You will be using two light weights for this exercise. Hold one in each hand and position your palms so they are facing each other. Spread your feet apart until they are shoulder width apart from each other. Next, bend forward from the waist downwards, softening your knees as you do. Bring your head up and look forward when you do that. Now, bring up your arms to your sides making them parallel to the floor and bend them at your elbows. Slowly lower them to return to the starting position. Try three sets of 10 reps each.

Posture Brace

A great way to fix your posture and regain a straight back without having to take out time to exercise is available to you. A shoulder posture corrector can be especially for your back. If you choose a back brace for posture that can be worn all day long, it will be good practice. When choosing a back posture corrector, keep the following things in mind:

  1. The straps should be adjustable, so you will be comfortable wearing it throughout the day.
  2. A posture corrector for men that is made from hypoallergenic material would be a good choice.
  3. It should be designed to be worn under your clothes without seeming obtrusive.

The exercises mentioned here can improve your posture. However, due to our busy schedules, it can be difficult to take out the time. A posture corrector is more dependable and can guarantee results. Moreover, most people have jobs that involve working at a computer all day and come home with aching backs and joints. They could use an effective method to alleviate the aches and pains.

Lastly, if you wear the brace consistently, maintaining a good posture becomes instinctive behavior for you. You will find yourself practicing it even after you have taken it off. The posture corrector from Body & Perfect can be your way into a pain-free life. Get one today!