Repair Your Decrease Again Ache: From Posture to Power

"Stop lying about."

"Sit upright."

"Your attitude is just terrible."


Attackers are the worst, right??

Probably your mother was the biggest attitude mob of all. Her reaction was probably that you wanted to tell her to jump off (although deep inside she knew she was right because a bad attitude is not attractive).

Beyond the aesthetics, poor posture can also lead to chronic pain, most commonly lower back pain. Therefore, improving your posture is a good first step in eliminating this pain.


Is it even possible to correct my attitude? It's been rooted in me for decades.

In fact, the thought of correcting your posture can be daunting – like a lot of mental work to reprogram your body and brain. Maybe you tried it a few times. They thought about it for a few days or a week, but then it seemed easier to get back to what was.

But what if you have added it to your fitness program? Maybe the engagement would be less intimidating if incorporated directly into your program,

Here are some postural exercises that you can do in the gym.

Improve your posture with the Straight Jacket Sit

Sit at a 90-degree angle with your body straight and your legs extended with dorsal feet. Grasp your spine as long as possible and fold your arms across your chest. Keep your head and neck straight (make sure you do not tilt your head forward).

Spend three minutes warming up and sitting as calm and perfectly as possible.

You might feel your lower back, shoulder blades, or neck ache. Push this through. The more you practice this position, the more it feels normal and enjoyable.

Improve your posture with scapular pressure

Sit with your hands on your thighs upright on a bench or a box. Push your shoulders down and keep your head and chin straight. Then slowly pull back the shoulders and squeeze the shoulder blades together. Hold for a few seconds.

Make 2 sets of 10-15 repetitions to warm up or during cooling.

Of course, another cause of back pain is simply that it is weak. It goes without saying that another way to improve this is to strengthen your lower back. The following exercises will help you.

Improve your attitude with Superman and Superman Holds

Perform 3-5 sets of 15-20 superman and a 20-second superman hold.

Improve your posture with Double Kettlebell RDLs

This is ideal for the lower back because unlike a dumbbell deadlift you are under tension all the time, with your lower back essentially relaxing at the bottom – which means your lower back needs to work extra hard.

Complete 3-5 sets of 8-12 double-chain bells RDLs.

Improve your posture with plank variations

If you think normal planks are easy, try these two plank variants.

GHD Plank:

Introduce 20 seconds, 20 seconds x 5-10 sets.

Banded plank:

Introduce 20 seconds, 20 seconds x 5-10 sets.

Correction exercises for chronic babysitters

This article on Breaking Muscle describes various postural exercises for those of us who spend a lot of time sitting down.

Two more funny quick tips for a better posture:

Try to be taller than anyone else when you queue in the grocery store. Move your rearview mirror slightly higher than normal to force you to sit upright while driving.

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