Mar 20, 2025
Aarushi BhaduryLift your hips off the floor, squeezing your glutes. This strengthens glutes and hamstrings, supporting proper pelvic alignment and improving lower body stability.
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Alternate between arching your back like a cat and dropping your belly like a cow. This increases spinal flexibility, improves posture awareness, and releases tension in the back.
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Lean forward in a doorway, forearms on the frame. This opens up the chest, stretches tight pectoral muscles, and improves shoulder alignment.
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Gently retract your chin, creating a double chin effect, holding for a few seconds. This strengthens neck muscles, correcting forward head posture and reducing neck strain.
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Hold a straight line plank position, engaging core muscles. This strengthens core muscles, essential for maintaining good posture and spinal stability.
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Kneel and push hips forward, stretching hip flexors. This releases tight hip flexors, which can contribute to poor posture and lower back pain.
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Lying down, tilt your pelvis forward and back, engaging your core. This strengthens core muscles, corrects anterior pelvic tilt, and improves lower back stability.
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Pinch your shoulder blades together, as if holding an object. This strengthens upper back muscles, opens the chest, and counteracts rounded shoulders from sitting.
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Stand against a wall, slide arms upward, maintaining contact. This improves shoulder mobility, strengthens the upper back, and helps align the spine and shoulders.
Credit: Canva
Standing tall, lean back gently, extending your upper back. This improves upper back mobility, corrects rounded shoulders, and opens the chest.
Credit: Freepik
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