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There Are 7 Types of Poor Posture and 7 Exercises to Fix Each of Them

Let’s face it: having perfect posture is getting more difficult by the day. Sitting for hours in front of the computer, using a cellphone, or having to work standing up are some of the reasons why it can worsen. But if you recognize what you’re doing wrong and start doing exercises, a straighter, pain-free posture could be waiting for you just around the corner.

Bright Side wants to help you achieve that and we chose some simple yet effective exercises that you can start doing right away.

1. Standing with a hunchback

If you have a curve in your upper spine and tucked-in hips, you are probably one of the 20% to 40% of the population that have thoracic kyphosis. This condition is the result of poor posture and bad movement patterns over the years, and it’s more common in elderly people.

How to fix it:

The key to fixing or counteracting thoracic kyphosis is to strengthen the extensor muscles of the spine and one of the best ways to do this is with the superman exercise. Lay on your stomach and lift your arms and legs up toward the ceiling. Hold for 3 seconds and repeat 10 times.

2. Having your head jut out in front of your shoulders

As cellphone usage increases, more people are experiencing the forward head posture. This happens when you constantly push your head over your shoulders, and it causes pain and stiffness. This posture is also being called “text neck” by specialists.

How to fix it:

The good news is that, if you have this condition, the neck pain and posture can be improved in just 6 weeks with constant exercises. One of them is the chin tuck: stand back against a wall, tuck your chin down and pull your head back until it meets the wall. Hold it for 5 seconds and repeat 10 times.

3. Sticking out your hips/belly

More common among women, a condition called lumbar lordosis is an accentuated spine curve in the lumbar area. It can cause nerve root compression, disc degeneration, and the inflammation of joint capsules, leading to chronic low back pain. Studies found that this pain can be lowered with a daily exercise routine.

How to fix it:

The exercises that can be used to reduce low back pain need to strengthen the glutes, hamstrings, abdominal muscles, and back muscles, and the hip bridge is one good option. Lay on a mat with your stomach up, arms by your side, and feet flat on the floor. Flex your glutes and raise your hips toward the ceiling. Hold for a moment and gently lower down. Repeat 10 times for 3 sets.

4. Lazy posture

The swayback posture is an accentuated pushed forward hip and is one of the most common postural deformities out there. Also called the “lazy posture,” it can be a consequence of bad posture while sitting or even the habit of sleeping on your stomach.

How to fix it:

To help you fix this posture, you’ll need to stretch and strengthen your hip flexors and lower back and the powerful yoga pose called child’s pose is one that can help you do that. Kneel down on a mat and rest your hips on your feet. Place your forehead on the floor and stretch both arms out in front of you. Rest in this pose for as long as you need to.

5. Tilting the pelvis to one side

When you have one side of your hip higher than the other, you have a pelvic malalignment. This happens mainly because of tightness or spasms in the low back muscles and can cause severe pain in the back of the leg.

How to fix it:

The lower part of your hip will probably have weak muscles, so you’ll have to straighten them. With the reverse leg raise exercise, you’ll need to lay on your stomach and place your arms above your head. Contract your glutes and lift one leg in the air. Pause, then slowly lower your leg. Repeat the same steps with the other leg.

6. Forward-rotation of the shoulders

Also called the “mom posture,” this forward-rotated posture is a consequence of bending over repeatedly and carrying heavy objects all day. It can cause pain around the neck and upper back.

How to fix it:

With a 6-week exercise plan, you can begin to see improvements in pain and posture. And to start putting your shoulders back in the right place, the handclasp-straighten exercise is a good option. Stand up, reach your hands behind your back, and clasp them together. Pull your shoulders back and open your chest. Hold this position for 30 seconds.

7. Standing with a flat back

When you have a flat back posture, you can see that your spine is a straight line from the thorax until the lumbar area. This condition can lead to the sensation of falling forward and make it difficult for you to stand up straight.

How to fix it:

To solve this posture problem, specialists recommend exercises to strengthen your buttocks, back, neck, and rear shoulder muscles, and with the side-lying leg raise exercise, this is all possible. Lay on your side with one leg bent at 90° and the other leg straight, in line with your back. Raise the straight leg as far as you can without letting your hips tilt back and slowly lower it back down. Perform this 8 to 10 times and repeat on the other side.

Do you know of other exercises that can help you get rid of bad posture? Share with us!