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Osteopathy in Central London

Exercises for Poor Posture

Specific exercises to strengthen key muscle groups are essential for correcting poor posture. These exercises target the core, back, neck, and shoulders, helping to realign the body and alleviate pain associated with bad posture. Here are some exercises that can help:

Plank

This exercise strengthens the core muscles that support the spine. Start in a push-up position and hold your body straight for as long as possible, engaging the abdominals and glutes.

Child’s Pose

A common yoga stretch, this pose helps to stretch the lower back and relax tension in the spine. Sit on your heels, stretch your arms forward, and lower your forehead to the ground.

Shoulder Blade Squeezes

To counteract forward-slouching shoulders, squeeze your shoulder blades together as if trying to hold a pencil between them. Hold for five seconds and repeat several times a day.

Chest Opener

Stand with your feet hip-width apart and clasp your hands behind your back. Lift your arms slightly and open your chest while taking deep breaths. This helps counteract the hunching effect of sitting too long.

Cat-Cow Stretch

This stretch promotes flexibility in the spine. Get on all fours and alternate between arching your back (cat) and dipping it toward the floor (cow) while breathing deeply.

Incorporating these exercises into your daily routine can help improve posture over time.

Getting the most from these exercises

Posture exercises work best when done regularly, ideally a short session most days. Focus on slow, controlled movements and good form rather than repetitions. You may feel the muscles working; you should not feel sharp pain.

Make it part of your day

  • Do a few shoulder and neck stretches each time you take a break
  • Set a reminder to check how you are sitting
  • Walk during phone calls where you can
  • Use a mirror to check you are staying level

When to see us

If posture is causing regular pain, or you are unsure the exercises are right for you, an assessment can help. Your osteopath can treat the area and adjust the exercises to suit your body and your work.

Book an appointment or call 020 3305 6186.

Poor Posture
Causes
Types
Treatments
Oxford Circus Station
Bond Street
Great Portland street
Goodge Street Station
Regent's Park
Tottenham Court Road
Warren Street
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