Exercises to

improve
your posture
Five exercise to improve your
posture which you can do at
your home

This Photo by Unknown Author is licensed under CC BY-SA-NC

1. Cobra pose
(bhujangasana)
Lie Lie flat on stomach with pointed toes.

Plant Plant palms on mat, below and slightly outside shoulder.

Tilt Tilt head back until chin points forward and neck is compressed.

Inhale Inhale, mimic head movementwith rest of body by strengthening arms.

Keep Keep hips planted firmly on mat and raise navel off the ground.

Roll shoulders back and down, bend evenly through lower, middle, and
Roll upper back.

Breathe and Breathe and hold pose .

hold

Exhale Exhale and slowly get back to first point, then repeat this pose
Reverse shoulder
stretch
•Stand looking straight ahead, feet shoulder-width
apart and arms by your sides.
•Clasp your hands behind your back with thumbs
pointing towards the floor.
•Stand tall, open your chest and move your hands
back and towards the ceiling. Stop when you feel a
stretch in the shoulders and biceps muscles.
•Hold in this position for 20–30 seconds.
•Release the stretch and return hands to the starting
position.
•Complete 2 sets, holding 20–30 seconds each, one
to two times a day.
 •Stand with a doorway about 1 to 2 feet in front of you.
•Bend both your elbows to 90 degrees and raise your arms so your upper arms are
Chest parallel to the floor. Place your forearms on either side of the doorway.
•Step forward placing one foot on the other side of the doorway.

doorway •Slowly shift weight onto the front foot until you feel a stretch in your chest. Hold.
•Complete 3 sets for 15–30 seconds each, two to three times a day.

stretch
Child Pose
Sit on Sit on your shinbones with your knees together, your big toes touching,
and your heels splayed out to the side.

Fold Fold forward at your hips and walk your hands out in front of you.

forward
Sink Sink your hips back down toward your feet. If your thighs won’t go all
the way down, place a pillow or folded blanket under them for support.

Place Gently place your forehead on the floor or turn your head to one side.

Keep Keep your arms extended or rest them along your body.

Breathe Breathe deeply into the back of your rib cage and waist.

Relax in Relax in this pose for up to 5 minutes while continuing to breathe deeply.

This Photo by Unknown Author is licensed under CC BY

 •While sitting upright, lift your arms up into a goalpost
position with your elbows bent at a 90 degree angle even
with your shoulders. Relax your shoulders down, and
Goalpost then pull the elbows towards the back of the room.
Imagine that you’re squeezing a marble in between your
squeeze shoulder blades as you work the upper back. Release.
Repeat 10 times.
Thank you