3 Exercises for Better Posture

The way the body can move is incredible! From sitting and standing to lying down, running, twisting and spinning, the number of positions our body can maneuver is staggering. One of the most important body positions? Position.

I’m sure you can remember a time when someone asked you to stand straight: shoulders back, eyes forward, chin forward. While it sounds easy enough, many people are unable to reach this upright position due to weakness and tightness in several parts of the upper body. Poor posture also affects our ability to breathe deeply, which can negatively affect other body systems. Having strong legs and glutes will help keep the upper back in an optimal position, but strong upper back, chest, and glutes are also essential for good posture.

As we age, gravity and decreased force on the front side of the body (not to mention the amount of time we look down at our phones) can cause our necks to straighten, push the head forward and bring the shoulders forward. If the muscles of the upper back are weak, then you will not be able to cope with these forces, and the body adapts to a rounded and shortened posture.

These exercises should be treated like vitamins – when taken daily, they can have a positive effect on your general condition.

TRX Snow Angel Pec Stretch

• Stand in front of the suspension trainer and grab the handles (set to hip height).
• Turn and point away from the suspension device with arms raised to the sides.
• Move away from the anchor just enough to extend your chest and raise and lower your arms, as if you were making a snow angel.
• Repeat for 30-60 seconds to gently stretch.

TRX face pull

• Using the same suspension setup set up as above, face the suspension trainer and take a step or two away from the anchor point.
• Lean back with straight arms as far as possible. Keeping the body in a straight line, pull your fists toward your ears.
• Press your shoulder blades together at the top of each rep.
• Slowly lower back to starting position.
• Complete two sets of 10 to 15 reps.

Back extension 45 degrees

• On a back extension machine or medicine ball, lie face down and keep your feet in place.
• Let your chest drop toward the floor slowly, then slowly press your hips into the machine/ball to extend your torso to an erect position, squeezing your glutes and back muscles as you rise.
• Complete two sets of 10 to 15 reps.