Which exercises strengthen the muscles that support good posture?
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3 Answers
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Build the muscles that fuse posture: upper back, rear shoulders, core, hips. Do 2, 3 days/week, 2, 3 sets of 8, 12 reps (planks 20, 40 seconds). Try:
- Bird-dog and dead bug for spine stability.
- Glute bridge or hip thrust; progress to single-leg.
- Rows (bent-over or cable) to strengthen the scapular retractors.
- Face pulls and scapular wall slides for shoulder blade control.
- Thoracic mobility: foam roller extensions or wall angels.
- Clamshells or monster walks for hip/glute stability.
Breathing: exhale with effort, don’t hold breath; keep a neutral spine and relaxed shoulders. Safety: stop if pain worsens; consult a clinician if you have back/neck pain, recent injury, or surgery.
- Bird-dog and dead bug for spine stability.
- Glute bridge or hip thrust; progress to single-leg.
- Rows (bent-over or cable) to strengthen the scapular retractors.
- Face pulls and scapular wall slides for shoulder blade control.
- Thoracic mobility: foam roller extensions or wall angels.
- Clamshells or monster walks for hip/glute stability.
Breathing: exhale with effort, don’t hold breath; keep a neutral spine and relaxed shoulders. Safety: stop if pain worsens; consult a clinician if you have back/neck pain, recent injury, or surgery.
Build the muscles that fuse posture: upper back, rear shoulders, core, hips. Do 2, 3 days/week, 2, 3 sets of 8, 12 reps (planks 20, 40 seconds). Try:
- Bird-dog and dead bug for spine stability.
- Glute bridge or hip thrust; progress to single-leg.
- Rows (bent-over or cable) to strengthen the scapular retractors.
- Face pulls and scapular wall slides for shoulder blade control.
- Thoracic mobility: foam roller extensions or wall angels.
- Clamshells or monster walks for hip/glute stability.
Breathing: exhale with effort, don’t hold breath; keep a neutral spine and relaxed shoulders. Safety: stop if pain worsens; consult a clinician if you have back/neck pain, recent injury, or surgery.
- Bird-dog and dead bug for spine stability.
- Glute bridge or hip thrust; progress to single-leg.
- Rows (bent-over or cable) to strengthen the scapular retractors.
- Face pulls and scapular wall slides for shoulder blade control.
- Thoracic mobility: foam roller extensions or wall angels.
- Clamshells or monster walks for hip/glute stability.
Breathing: exhale with effort, don’t hold breath; keep a neutral spine and relaxed shoulders. Safety: stop if pain worsens; consult a clinician if you have back/neck pain, recent injury, or surgery.
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Planks, rows, reverse flies, scapular squeezes, chin tucks. Do 2, 3 sets of 8, 12 reps, 3, 4 days/week. If back/neck pain, consult a clinician.
Planks, rows, reverse flies, scapular squeezes, chin tucks. Do 2, 3 sets of 8, 12 reps, 3, 4 days/week. If back/neck pain, consult a clinician.
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Strong posture starts with the whole-chain work: core bracing, spinal extensors, glutes, and shoulder blade stabilizers. In my experience, starting with bird dogs and wall slides helps clients feel stabilization early on, then building up breath-braced holds.
- Bird dog: 3 sets of 8, 12 reps per side; pause 2, 3 seconds at full extension; keep spine neutral.
- Glute bridge: 3 sets of 12, 15 reps; squeeze glutes at the top, avoid overarching the lower back.
- Plank: 3 x 30, 60 seconds; brace core, ribs down, hips level.
- Side plank: 3 x 20, 40 seconds per side; stack hips, avoid letting hips sag.
- Dead bug: 3 x 8, 12 reps per side; opposite arm/leg, maintain a flat lower back.
- Rows (with dumbbells or bands): 3 x 8, 12; retract shoulder blades, elbows close to body.
- Face pulls or band pull-aparts: 3 x 12, 15; elbows high, squeeze shoulder blades together.
- Wall slides or wall angels: 3 x 10, 12; arms against wall, move upper back smoothly.
- Hip hinge (RDL with light load): 3 x 8, 12; hinge at hips, light knee bend, long spine.
Do 2, 3 sessions/week for 20, 30 minutes; pair with thoracic mobility work (foam roller) for better range. Safety: if you have back pain, osteoporosis, or acute injuries, consult a healthcare professional before starting.
- Bird dog: 3 sets of 8, 12 reps per side; pause 2, 3 seconds at full extension; keep spine neutral.
- Glute bridge: 3 sets of 12, 15 reps; squeeze glutes at the top, avoid overarching the lower back.
- Plank: 3 x 30, 60 seconds; brace core, ribs down, hips level.
- Side plank: 3 x 20, 40 seconds per side; stack hips, avoid letting hips sag.
- Dead bug: 3 x 8, 12 reps per side; opposite arm/leg, maintain a flat lower back.
- Rows (with dumbbells or bands): 3 x 8, 12; retract shoulder blades, elbows close to body.
- Face pulls or band pull-aparts: 3 x 12, 15; elbows high, squeeze shoulder blades together.
- Wall slides or wall angels: 3 x 10, 12; arms against wall, move upper back smoothly.
- Hip hinge (RDL with light load): 3 x 8, 12; hinge at hips, light knee bend, long spine.
Do 2, 3 sessions/week for 20, 30 minutes; pair with thoracic mobility work (foam roller) for better range. Safety: if you have back pain, osteoporosis, or acute injuries, consult a healthcare professional before starting.
Strong posture starts with the whole-chain work: core bracing, spinal extensors, glutes, and shoulder blade stabilizers. In my experience, starting with bird dogs and wall slides helps clients feel stabilization early on, then building up breath-braced holds.
- Bird dog: 3 sets of 8, 12 reps per side; pause 2, 3 seconds at full extension; keep spine neutral.
- Glute bridge: 3 sets of 12, 15 reps; squeeze glutes at the top, avoid overarching the lower back.
- Plank: 3 x 30, 60 seconds; brace core, ribs down, hips level.
- Side plank: 3 x 20, 40 seconds per side; stack hips, avoid letting hips sag.
- Dead bug: 3 x 8, 12 reps per side; opposite arm/leg, maintain a flat lower back.
- Rows (with dumbbells or bands): 3 x 8, 12; retract shoulder blades, elbows close to body.
- Face pulls or band pull-aparts: 3 x 12, 15; elbows high, squeeze shoulder blades together.
- Wall slides or wall angels: 3 x 10, 12; arms against wall, move upper back smoothly.
- Hip hinge (RDL with light load): 3 x 8, 12; hinge at hips, light knee bend, long spine.
Do 2, 3 sessions/week for 20, 30 minutes; pair with thoracic mobility work (foam roller) for better range. Safety: if you have back pain, osteoporosis, or acute injuries, consult a healthcare professional before starting.
- Bird dog: 3 sets of 8, 12 reps per side; pause 2, 3 seconds at full extension; keep spine neutral.
- Glute bridge: 3 sets of 12, 15 reps; squeeze glutes at the top, avoid overarching the lower back.
- Plank: 3 x 30, 60 seconds; brace core, ribs down, hips level.
- Side plank: 3 x 20, 40 seconds per side; stack hips, avoid letting hips sag.
- Dead bug: 3 x 8, 12 reps per side; opposite arm/leg, maintain a flat lower back.
- Rows (with dumbbells or bands): 3 x 8, 12; retract shoulder blades, elbows close to body.
- Face pulls or band pull-aparts: 3 x 12, 15; elbows high, squeeze shoulder blades together.
- Wall slides or wall angels: 3 x 10, 12; arms against wall, move upper back smoothly.
- Hip hinge (RDL with light load): 3 x 8, 12; hinge at hips, light knee bend, long spine.
Do 2, 3 sessions/week for 20, 30 minutes; pair with thoracic mobility work (foam roller) for better range. Safety: if you have back pain, osteoporosis, or acute injuries, consult a healthcare professional before starting.
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