7 Stretches For Good Posture

Thankfully, it is possible to fix your posture over time with a combination of stretching, yoga, and exercises that are specifically designed to stretch and lengthen your spine. Try any of these 7 stretches to improve your posture.

1. Cat-Cow

• Start this pose on your hands and knees with your weight evenly balanced between all four points.
• Inhale as you look up and drop your abdomen down toward the ground.
• Extend your spine at this time.
• Exhale and arch your spine up toward the ceiling, tucking your chin into your chest.
• Continue doing this movement for one minute.

2. High Plank

• Come onto all fours with your legs straightened out.
• Lift your heels then raise your hips.
• Straighten your back and engage your arm, leg, and abdominal muscles.
• Lengthen the back of your neck while softening your throat and looking down at the floor.
• Keep your chest open and your shoulders back.
• Try to hold this position for one minute.

3. Downward-Facing Dog

• Start by lying on your stomach against the floor.
• Press into your hands as you begin to tuck your toes beneath your feet and lift your heels.
• Lift your hips and knees in order to bring your sitting bones up toward the ceiling.
• Slightly bend your knees and lengthen your spine.
• Keep your ears in line with your upper arms or choose to tuck your chin into your chest.
• Press firmly into your hands while keeping your heels lifted slightly.
• Maintain the pose for up to one minute.

4. Glute Bridge

• Lie on your back, bending your knees and keeping your feet hip-distance apart.
• Keep your feet about one foot away from your hips.
• Rest your arms alongside your body, keeping your palms facing down.
• Lift your hips upward as you exhale and straighten your spine.
• Maintain this position for up to one minute.

5. Isometric Pulls

• Sit in a chair that features a soft back for this stretch.
• Make a fist with each hand, extending your arms in front of you, ensuring they are parallel to the floor.
• Exhale as you draw your elbows back toward your shoulder blades that should be squeezed together.
• Breathe deeply while holding this position for ten seconds.
• On an inhale, slowly release back to your starting position.
• Repeat the movement for one minute.

6. Side Plank

• From the high plank position, bring your right hand closer in to center.
• Shift your weight onto your right hand, stack your ankles together, and lift your hips.
• Place your left hand on your hip or choose to extend it up toward the ceiling.
• Drop your right knee down to the floor if you need some extra support.
• You should be engaging your glutes, side body, and abdominals as you do this pose.
• Align your body in a straight line from the crown of your head all the way down to your heels.
• Look straight ahead of you or upward toward your hand.
• Try to hold this pose for 30 seconds before repeating the motion on the opposite side.

7. Standing Cat-Cow

• Begin standing with your feet about hip-width apart, slightly bending your knees.
• Reach your hands out in front of you or place them on your thighs.
• Lengthen your neck as you bring your chin toward your chest, rounding your spine.
• Look upward as you lift your chest and move your spine in the opposite direction.
• Hold each position for a total of five breaths at a time.
• Continue this motion for a few minutes.

We Care Chiropractic Clinic In Glendale, AZ

We Care Chiropractic Clinic offers Chiropractic Care in Glendale, Arizona.  We specialize in providing relief from a wide variety of common chiropractic problems. Contact us today at (623) 825-4444 for more information.