A strength exercise for posture in just 8 minutes

i amImproving your posture is not a one-and-done endeavor. Standing tall requires muscles that are strong enough to hold you upright and long and loose enough to stay open.

It’s actually a circular problem: Poor posture can negatively affect your mobility, and reduced mobility will affect your posture, which will make your muscles shorter and weaker—and make it harder to keep yourself upright.

“Poor posture is one of the biggest causes of compromised mobility,” Emily Kiberd, DC, chiropractor at Urban Wellness Clinic, previously told Well+Good. , and causes joint degeneration, tense muscles and headaches.”

How can we stop the cycle? Practice exercises that strengthen our upper back and shoulders, as well as integrate lengthening stretches and speed up rotations. This new workout from Go Chlo Pilates founder and teacher Chloe de Winter does just that.

“Many people always tell me that they want to improve their posture because they spend so many hours typing on their computer,” says de Winter. “So this class is for you.”

De Winter starts with some upper back and spine mobility exercises. He encourages students to make these movements as large as possible to get this maximum joint rotation.

Next, you’ll do a series of exercises based on the Superman stance. They’re meant to activate your entire lower body and “strengthen those important postural muscles that support our upper back and through the shoulders,” says de Winter.

Finally, a finisher set of push-ups and push-up variations will strengthen and open your chest. You’ll add arm reaches to help bring those shoulders together. Top it off with some chest openers, and within 10 minutes, you’ve set yourself up to walk taller and stronger.

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