Strength Training Exercises to Improve Posture

Good posture is key to overall health and well-being, and as your partner in natural health at Dr. Brenda; Chiropractor, we know that strength training can play a vital role in improving it. Want to work on your posture and your fitness? Here are a few different exercises that could help you stand taller.

Plank: The plank is excellent for strengthening your core, shoulders, and back. Start in a push-up position, keep your body straight, and hold for 30 seconds to a minute. Remember to engage your abs and avoid sagging. This foundational exercise helps support proper spinal alignment throughout the day. To modify in order to make it easier on your body, according to Dr. Brenda; Chiropractor, you can plank against a wall while facing it. The further you stand away from the wall, the more challenging it will be.

Rows: Rows target your upper back and shoulders, helping to counteract the effects of slouching. You can use dumbbells, resistance bands, or a rowing machine. Keep your back straight and squeeze your shoulder blades together as you pull. This strengthens the muscles that naturally pull your shoulders back into proper alignment. Remember to keep your head over your shoulders as much as possible throughout the day by pulling your ears back over your shoulders. Dr. Brenda; Chiropractor also tells patients to push their heads into their car seat head rest while sitting at a stop light to engage the muscles in the back of the neck.

Deadlifts: Deadlifts are fantastic for strengthening your lower back, glutes, and hamstrings. With a straight back and engaged core, lift the weights by straightening your hips and knees. Start with light weights to ensure proper form and reduce your risk of injury. Deadlifts help build the posterior chain muscles critical for maintaining an upright posture. Dr. Brenda; Chiropractor warns to listen to your body. If any of these movements are uncomfortable or cause pain, please stop and contact her office right away so you are not causing damage to your spine, joints, or nerves.

Shoulder Blade Squeeze: This simple exercise can be done anywhere. Sit or stand with your arms at your sides. Squeeze your shoulder blades together and hold for a few seconds. Repeat 10-15 times. This helps strengthen your upper back and improve posture. It’s perfect for combating the forward shoulder position many develop from desk work.

Chest Stretch: Stretching your chest muscles can alleviate tightness that leads to poor posture. Stand in a doorway with your arms at a 90-degree angle on the frame. Step forward gently to stretch your chest, holding for 20-30 seconds. This helps counteract the muscular imbalances created by hunching forward.

Incorporating these exercises into your routine could make a significant difference in your posture. We also know of another way to help your posture-a custom care plan with Dr. Brenda; Chiropractor located in Edina, MN!  If it’s been a while since she has seen you, consider booking an adjustment 612-554-1290.

We’re here to help you achieve and maintain a healthy, strong posture!