Health & Fitness

7 Exercises to Improve Your Posture and Strengthen Your Back

  • Jul 14, 2023
  • 101
7 Exercises to Improve Your Posture and Strengthen Your Back

Best Exercises for Posture and Back

Are you looking for the right exercises to give you a strong, masculine physique? Do you spend a lot of time working on the computer and worry that it could jeopardize your overall health? Well, your concerns are valid. Thankfully, there are some really simple exercises that you can do to improve your posture and strengthen your back muscles at the same time.

Humans weren’t designed to sit for long periods of time at desks staring at screens. We were designed to walk, run, jump, lift heavy, and do lots of amazing physical tasks. Yet, here we are glued to our digital lives via screens that can ruin our posture and tax our muscular strength and endurance.

The more time that we spend sitting at desks and lounging in front of screens, the more important it becomes to regularly exercise and take breaks. A recent study published by the British Psychological Society noted that people spend an average of five hours and 41 minutes a day sitting at their desks.

Another key finding from the study was that people who sit for long periods of time at work are likely to sit for prolonged periods outside of work, as well. So, men that sit at their desks working will likely lounge around the house in their off time. The study also concluded that nearly 70% of the employees that participated in the study didn’t meet basic guidelines for physical fitness.

You might be able to relate to these statistics if you’ve ever had that painful back stretch after a long stint working in front of the computer. So, what’s the solution to fixing your bad posture and aching back?


Top 7 Exercises Back and Posture

Well, there are a few key exercises that counteract the harmful effects of sitting for long periods of time. Although this isn’t an exhaustive list, each one of these exercises are aimed at correcting your posture and strengthening your back and core muscle groups.

1. The Seated Row

The seated row is a great exercise for working the back muscles. It can be done with a variety of different equipment, but the most common is the cable machine. Here’s how to do the seated row exercise.

To do the seated row, start by sitting on the machine with your feet flat on the ground. Grab the handle with both of your hands and pull it back towards your chest, keeping your back straight. Return to the starting position with slightly bent elbows and repeat.

If you want to make the exercise more challenging, you can use a heavier weight or do more repetitions. You can also add in a few variations such as changing your grip on the handle. No matter what skill level you are, the seated row is a great exercise for building strength in the back muscles. Give it a try today!

2. Superman

The Superman exercise is a great way to strengthen your core, back, and glutes. It’s a simple, yet effective exercise that can be done almost anywhere. Here’s how to do the Superman exercise step by step.

First, start by lying on your stomach with your arms extended above your head. Engage your core by drawing your navel towards your spine. Raise your arms and legs off the ground, keeping them straight and parallel to the floor.

You should try to hold this position for a few seconds, then slowly lower your arms and legs back to the starting position. Repeat for 1-3 sets of 10-15 reps. This exercise is great for people of all fitness levels. So, give it a try and see how it feels!

3. The Glute Bridge

The glute bridge is a great exercise for toning and strengthening your glutes. It’s also a way to alleviate lower back pain from sitting long periods of time in uncomfortable positions. Here’s how to do it.

First, you’re going to lie flat on your back with your knees bent and feet flat on the ground. Place your hands on your hips. Then, raise your hips off the ground, using your glutes to lift them. Hold this position for a few seconds, then lower your hips back down to the starting position. Just repeat for 10-15 repetitions to see the benefits.

This exercise targets the exact muscle groups that give you excellent posture. There aren’t many exercises that can work on the glutes, hip flexors, and erector spinae in such a way. You’ll also feel your core abdominal muscles going to work while you perform the glute bridge. So, definitely add this to your routine for better posture.

Related: Maintaining Muscle Mass as You Age

4. The Deadlift

The deadlift is an excellent exercise for building strength and size in your lower body and back. It is a compound exercise that works many different muscle groups all at once, making it a very efficient exercise. Here how to do a deadlift with a barbell step-by-step.

Start by standing with your feet hip-width apart and your knees slightly bent. Bend down and grasp the barbell with an overhand grip. Your hands should be spaced just a bit wider than your legs. Next, lift your chest and straighten your back. Then, drive your hips forwards and stand up tall. Reverse the motion by bending your knees and hips and lowering the barbell back to the ground. Repeat for about six to ten repetitions.

Here are a few things to keep in mind when doing the deadlift. Keep your back straight and your core engaged throughout the entire movement. Do not round your back at any point because this can lead to injury. Be sure to breathe and exhale as you stand up tall with the barbell.

There’s a lot of movement happening with the deadlift. So, you should be careful if you’re new to this exercise. Use a weight that challenges you, but does not put you at risk for injury. There’s no need to be competitive or show off. Just start with a lighter weight and gradually increase the weight as you get stronger.

5. The Plank

The plank exercise is a great way to improve your posture. It’s simple and can be done right in your home office space. Planking is an excellent alternative to standard crunches because it activates all of your core muscles. Here’s how to do it.

Start in a push-up position with your hands shoulder-width apart and your feet about hip-width apart. Gently lower yourself down so that your elbows are bent at 90-degree angles and your forearms are resting on the ground. Simply hold this position for about 30 seconds.

To make the exercise more challenging, you can raise one leg off the ground or place your hands on an unstable surface like a small medicine ball or kettlebell. You can also increase the amount of time that you hold the exercise. Just don’t forget to breathe throughout.

6. Pullups and Bar Hangs

If you’re looking to increase your back strength, posture and improve your overall fitness levels, then a pullup bar is your new best friend. Pullups are an effective way to get a stronger back and elongate your posture. This exercise helps to build strength and muscle in your upper body, as well as improve your stability and balance. Here’s a step-by-step guide to help you get the most out of pullups exercise.

First, you’ll need to find a suitable pullup bar. You can use a doorway pullup bar, or if you’re feeling adventurous, you can even use a tree branch or railing. Once you’ve found a bar, you’ll want to make sure it’s at a comfortable height for you to reach.

Next, you’ll want to position your body correctly. Start by standing in front of the bar, facing away from it. Place your hands on the bar, making sure your palms are facing away from you. Your hands should be slightly wider than shoulder-width apart.

Once you’re in position, you’ll want to begin the exercise by slowly raising your body up, using your arms and back muscles. Once your chin is above the bar, you can pause for a second and then slowly lower your body back down. Make sure to keep your body straight and your core engaged throughout the entire exercise.

7. Seated Spinal Twist

The seated spinal twist is a great way to stretch and strengthen your back and spine. This exercise can also help to improve your posture and increase your range of motion. You don’t even need to leave the office to do it.

Just take a moment and sit on the floor with your spine straight and both legs extended in front of you. Next, bend your right knee and place your right foot on the floor just outside of your left knee. Place your left hand on the floor behind you, and your right hand on your right knee. This might sound complicated, but the motion is quite natural to your body.

As you exhale, twist your torso to the right, looking over your right shoulder. Hold this position for 5-10 breaths, then repeat it on the other side. Try to keep your buttocks firmly planted on the floor during the exercise to get the most benefits.

Better Posture, a Better Back, and So Much More

If you’re looking for ways to improve your posture and strengthen your back, try incorporating some of these exercises into your daily and weekly exercise routines. There are many benefits to be gained from improving your posture and strengthening your back so don’t just ignore the strain.

Most of these exercises can be done in your home or office. You can also adjust them to your skill level and progress to more resistance over time. Make them fun and challenging; it’s all up to you.

Here are just a few of the benefits:

1. Improve Your Posture

One of the main benefits of improving your posture is that it can help you to avoid pain in the future. Poor posture puts unnecessary strain on your spine and muscles, which can lead to pain and discomfort down the road. By improving your posture, you can help to avoid this pain.

2. Strengthen Your Back

Another benefit of improving your posture is that it can help to strengthen your back. Stronger back muscles will help to support your spine and avoid pain. A stronger back will help you throughout the day in so many ways. Carry those groceries with ease, torque those stubborn lug nuts on your car, and lift storage bins over your head without worrying about injuring yourself. You might even notice a boost in the bedroom.

3. Improve Your Overall Health

When you improve your posture and strengthen your back, you’re not just improving your physical strength. You’re also improving your overall health. Good posture can help to improve your breathing and circulation, and it can also help to reduce stress. Resistance training has been proven to prolong your lifespan, too.

4. Boost Your Energy Levels

If you’re struggling with fatigue, improving your posture may be just what you need. When you stand up straight, you’re using less energy than when you slouch. This means that you’ll have more energy to get through your day.

5. Look Better

In addition to all of the physical benefits of improving your posture and strengthening your back, you’ll also look better. Good posture can make you look taller, thinner, and more confident. You’ll be doing doubletakes when you notice that more attractive people are looking your way.

Good luck on your health and fitness journey, fellas. These exercises might seem simple, but each one of them can have profound effects on your posture and performance. Break up your work day with a few supermans or wind down with a set of spinal twists. These little movement snacks can be done all throughout the day. Give a few of these exercises a try and let us know how you feel.

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