I’m sharing some of my favorite stretches for better posture.
Hello friends! How are you? I hope you’re enjoying the day so far! Today I have a Spanish lesson and I’m meeting a friend for lunch. And I hope you have a fun and relaxing day ahead!
For today… let’s talk about posture. (And how many of you sat up a little straighter while reading that? I did while writing it.)
Good posture is more than just standing upright; it’s about alignment, balance and overall well-being. Beyond aesthetic appeal, maintaining proper posture can improve flexibility, strength, and even reduce the risk of injury. However, as sedentary lifestyles and prolonged sitting become the norm, many people suffer from poor posture. Fortunately, there are simple but effective stretches that can help correct and improve posture, regardless of age or fitness level. Today I wanted to share a variety of stretches aimed at improving posture and overall spinal health.
10 stretches for better posture:
Cat-Cow Stretch:
Target muscles: spine, abdominals and back muscles.
Benefits: Promotes spinal flexibility, stretches the spine, and helps relieve tension in the back and neck.
How to do it: Start on your hands and knees, inhale as you arch your back and lift your chest (Cow Pose), exhale as you curve your spine and bring your chin to your chest (Cat Pose). Repeat for several breaths.
Forward folding:
Target muscles: Hamstrings, lower back and spine.
Benefits: Lengthens the spine, stretches the hamstrings and relieves tension in the lower back.
How to do it: Stand with your feet hip-width apart, rotate your hips, and bend forward, reaching toward the floor. Let your head hang heavily and hold it there for a few breaths.
Chest opener:
Muscles worked: Chest, shoulders and upper back.
Benefits: Counteracts rounded shoulders, opens the chest and improves posture by stretching the muscles in the front of the body.
How to do it: Stand tall, interlock your fingers behind your back and squeeze your shoulder blades together as you raise your arms and open your chest. Hold for 30 seconds.
Seated spinal twist:
Target muscles: spine, obliques and hips.
Benefits: Improves spinal mobility, releases tension in the back, and stretches muscles along the spine and sides of the body.
How to do it: Sit on the floor with your legs extended, bend one knee and cross it over the opposite thigh. Roll toward the bent knee, placing the opposite elbow outside the knee, and gently roll deeper with each exhale.
Hip flexor stretch:
Muscles worked: hip flexors and quadriceps.
Benefits: Relieves tension in the hip flexors, improves hip mobility, and helps relieve lower back discomfort associated with poor posture.
How to do it: Kneel on one knee with your other foot resting on the floor in front of you. Lean forward and transfer your weight to your front leg until you feel a stretch in the front of your hip. Hold the position for 30 seconds and then switch sides.
Child’s posture:
Target muscles: spine, hips and shoulders.
Benefits: Stretches the back, hips and thighs, releases tension in the spine and promotes relaxation.
How to do it: Start on your hands and knees, then sit back on your heels, extending your arms forward and lowering your forehead to the floor. Hold the position for 30 seconds to 1 minute while focusing on deep breathing.
Standing Forward Bend:
Target muscles: Hamstrings, lower back and spine.
Benefits: Stretches your entire back, including your spine, hamstrings, and calves, and helps relieve tension in your lower back.
How to do it: Stand with your feet hip-width apart, rotate your hips and bend forward, letting your upper body hang over your legs. Allow your head to relax and hold for 30 seconds.
Upper Back Stretch:
Target muscles: upper back, shoulders and chest.
Benefits: Relieves tension in the upper back and shoulders, improves posture by opening the chest, and counteracts the effects of slouching.
How to do it: Sit or stand tall, interlock your fingers in front of you, palms facing out. Extend your arms straight and circle your upper back, moving your hands away from your body. Hold for 30 seconds to 1 minute.
Quadriceps stretch:
Muscles worked: quadriceps and hip flexors.
Benefits: Relieves tension in the front of the thighs, improves hip flexibility, and helps maintain proper alignment in the pelvis.
How to do it: Stand tall, bend one knee, and bring your heel toward your buttocks, grasping your ankle or foot with your hand. Keep your knees together and gently press your hips forward. Hold the position for 30 seconds and then switch sides.
Shoulder roll:
Muscles worked: shoulders, neck and upper back.
Benefits: Releases tension in the shoulders and neck, improves range of motion and promotes relaxation.
How to do it: Stand with your feet hip-width apart, roll your shoulders up, back and down in a circular motion. Repeat for 10 to 15 reps, then reverse direction.
Incorporating these stretches into your daily routine can go a long way toward improving posture, reducing discomfort, and promoting spinal health. Whether you sit at a desk all day or lead an active lifestyle, taking the time to stretch and lengthen your muscles can help counteract the negative effects of poor posture. Flexibility is about making your joints go through a full range of motion, so it’s a good reminder to move your body regularly throughout the day.
Remember to listen to your body, breathe deeply, and incorporate any stretches that work for you.
Do you pay attention to posture? Anything you’ve noticed that has helped you?
xo
gina
Further:
Benefits of stretching in the morning
5-Minute Stretch Before Bed
Favorite functional stretches
