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7 Simple Exercises to Improve Your Posture

Poor posture not only affects aesthetics, but it can also have consequences like pain in the neck, shoulders, and lower back, as well as exposing you to a greater risk of injury. Fortunately, there are some techniques that can help you correct this problem.

5-Minute Crafts has prepared a guide of 7 simple exercises to do at home and with easy-to-get implements.

Exercise 1

1. Roll up a towel and place it on the floor. Then, sit in front of it with your legs bent.

2. Slowly lower yourself down and rest your back on the roll, at shoulder level, which is usually where there is a greater curvature. Keep lowering your head until you feel your shoulders touch the floor.

3. Open your arms. Breathe deeply, puffing out your chest and avoiding lifting your back. Hold this position for a few seconds.

Exercise 2

1. Roll a towel into an elongated roll. Place it on the floor and sit in front of it, with one end of the roll right at the beginning of your lumbar area.

2. Lie down on the towel slowly, keeping it in the center of your back. Make sure your head is aligned with the floor and that your legs are bent at all times.

3. Open your arms and take a deep breath, puffing out your chest. Hold this position for a few seconds.

Exercise 3

1. Take a mop or broom stick and place it on your back along your spine, resting it on the sacrum, on the dorsal area, and on the back of your head.

2. Hold this position for a few seconds, as straight as possible, breathing in and out.

Exercise 4

1. Lie down on the floor with your legs bent. Fully support your head and back.

2. Raise your arms and then bring them back slowly, without your lower back moving or lifting. Reach as far back as possible and hold this position for a few seconds. You can choose to hold a towel with both of your hands while doing this exercise.
3. For even greater results, you can put an elongated roll under your back, like shown in exercise 2.

Exercise 5

1. Stand as straight as possible and raise your arms in a Y shape. You can also perform this exercise with your knees bent.

2. Open your arms to form the letter T, keeping an upright position.

3. Place your arms to the side of your head as if you were forming a W. You don’t need weights in order to perform this exercise.

4. Lean your arms against your trunk and raise them at a 90º angle, as if you were making the letter L.

When doing these exercises, be sure to keep your arms straight back. To notice changes, it is important to follow this routine every day, and perform each exercise for 30 seconds.

Exercise 6

1. Stand up straight, with both arms behind your back.

2. Extend your neck and lift your head looking up toward the ceiling. Hold this pose for 5 breaths, then relax and repeat.

Exercise 7

1. Lie on your stomach with your hands under your shoulders, keeping your back straight and your elbows close to your torso.

2. Extend your neck and slowly raise your head and shoulders looking up. Stay in this raised position for 10 seconds and slowly return to your starting position. Repeat 3 to 5 times.


Another thing you can do to help improve your posture is to stretch both your lower back, as well as your hip flexors (muscles in front of the hip). It’s also important to strengthen your glutes and lower abs. Whichever exercises you choose to do, as long as you do them consistently, chances are you’ll have better posture in the future.

Please note: This article was updated in December 2021 to correct source material and factual inaccuracies.
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