Core Exercises for Posture

Top 4 Core Exercises for Better Posture

Poor posture can cause back and neck pain and potentially lead to more serious problems if left untreated. When it comes to improving and maintaining good posture, strengthening your core is proven to be incredibly effective. The term "core'' refers to the muscles located in the central area of your body, such as the pelvis, lower back, hips, and abdomen. We have compiled a list of four highly effective exercises that specifically target and strengthen your core muscles to help you improve your posture.

Incorporating the following core exercises for posture requires less than 15 minutes a day and can significantly improve posture and overall physical well-being, particularly for those leading a sedentary lifestyle or working at a desk job for extended periods.

Cat-Cow Stretch

This exercise is an excellent way to warm up your spine and stretch out the muscles in your core. Start on all fours with a neutral spine. Firmly plant your hands on the ground directly below your shoulders and hips above knees. Take a deep breath in and look up to the sky with your head while dropping your belly toward the floor. With this arch in the back, you should feel a nice stretch through your abdominals and front body. As you exhale, use your abdominals to pull your belly up and round the spine while tucking your head in. Hold here for as long as you feel comfortable, then repeat. Move through this sequence 10 times.  ​

Hip Raises

Start by laying on your back with your knees bent and feet flat on the ground. Your feet should be hip-distance apart. Extend your arms beside you, palms down. Take a deep breath in and squeeze your glutes as you push your feet into the floor and lift your hips towards the sky. Hold at the top for 3 seconds. Then exhale and roll your spine back down to the ground. For a more advanced version of this core exercise, try the same movement with one leg extended out in front of you. Repeat this movement 10 times.  

Plank Pose

This is one of the most beneficial poses you can do, as it works out almost all of the upper body as well as the core. To start, you should be in the “up” position of a pushup. So, on the ground, face down. Plant both hands on the ground, shoulder width apart. Both legs should be extended behind you, feet touching. Bend your arms 90 degrees so you’re midway through a push up and hold that pose for 45 seconds or as long as you can. Tighten your abdominal muscles to ensure that your back remains straight throughout the pose. Then rest and repeat twice more.

Single Leg Extension

This pose strengthens the core muscles and stabilizes the pelvis. Lay on the ground, face up. Your knees should be bent so that your feet sit flat on the floor, with your hands behind your head, curling it slightly upward. Take a deep breath and as you exhale, suck in your belly and bring one knee to your chest while extending the other leg at a 45 degree angle off the ground. Switch legs and repeat 10 times per leg.

Tips and Precautions

To get the most out of these exercises for better posture, it's important to engage your core muscles during each exercise. Take your time and move slowly with controlled movements, and remember to breathe evenly throughout. If you experience any discomfort or pain during the exercises, stop immediately and consult with a medical professional.

Contact Petrak Chiropractic Center for Additional Posture Solutions

There are many ways we can go about correcting and maintaining proper posture. While these exercises will certainly help, visiting a chiropractor can offer you more personalized, long-term solutions. At Petrak Family Chiropractic, we understand that each patient is different and ​​we take great pride in creating a unique treatment plan tailored ​to the needs and goals of each individual.  ​

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