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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics


Best Posture Correction Exercises

Welcome to a journey toward better posture! In this quick guide, we'll explore effective exercises to correct your posture and enhance overall well-being. Let's dive in! 


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Begin by sitting or standing tall. Squeeze your shoulder blades together, holding for 5 seconds, then release. Repeat 10 times. This exercise improves upper back strength, countering slouching. 

1. Shoulder Blade Squeezes 

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Sit or stand with a straight spine. Gently tuck your chin to your chest, creating a subtle double chin. Hold for 5 seconds and repeat 10 times. This exercise relieves tension in the neck and upper back. 

2. Chin Tucks 

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Stand with your back against a wall, arms at a 90-degree angle. Slowly raise your arms overhead, maintaining contact with the wall. Lower and repeat 10 times. Wall angels promote better shoulder mobility. 

3. Wall Angels 

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Assume a tabletop position, arching and rounding your back like a cat. Repeat 10 times. This yoga-inspired stretch improves flexibility and posture by engaging the spine. 

4. Cat-Cow Stretch 

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Engage your core with plank exercises. Start with a standard plank, then incorporate side planks and reverse planks. Aim for 30 seconds each, repeating 3 times. A strong core supports a straighter spine. 

5. Plank Variations 

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Stand tall, interlace your fingers behind your back, and straighten your arms while lifting them slightly. Hold for 15 seconds. This stretch opens the chest, counteracting the effects of prolonged sitting. 

6. Chest Opener Stretch 

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Sit cross-legged, placing one hand on the opposite knee and twisting gently. Hold for 15 seconds on each side. This exercise promotes spinal flexibility and alignment. 

7. Seated Spinal Twist 

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Kneel on one knee, pushing your hips forward until you feel a stretch in the front of your hip. Hold for 15 seconds on each side. This stretch alleviates tension in the lower back and hips. 

8. Hip Flexor Stretch 

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Consistency is key, so incorporate these exercises into your routine for lasting benefits. Stand tall, feel confident, and enjoy the rewards of a healthier posture! 


Photo by Unsplash

Photo by Freepik

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