Poor posture — or even a hunched back — isn’t a life sentence. It’s just a temporary setback.
Overcoming this annoying flaw is possible, and even necessary, since your back can be either your best feature or your most noticeable flaw.
The main cause of poor posture is weak back muscles. But to strengthen them, you don’t need to spend two hours a day at the gym.
Just 10-15 minutes a day, and within a month, you’ll notice a real difference in your posture. AdmiGram.com will show you the simplest exercises to correct poor posture and a hunched back.
3 Easy Exercises to Fix a Hunched Back
Plank (for a strong core)
© Olivia Bauso / Unsplash
- Get into a push-up position, then lower onto your forearms.
- Shift your body weight onto your arms.
- Without losing your balance, bend your left leg at the knee and pull your heel toward your glutes, then extend it back out.
- Repeat with the right leg.
- Do 10 reps per leg.
Wall Sit (for a straight lower back)
- Stand with your back to the wall, but don’t lean against it yet (about 4 inches / 10 cm away).
- Place your feet shoulder-width apart and raise your straight arms overhead.
- Slowly lower into a squat until your back touches the wall — then press your lower back, shoulder blades, and shoulders flat against it, and continue lowering until your knees form a right angle.
- Hold for 30-60 seconds.
Rotations (for shoulder mobility)
- Take a towel and roll it into a tight bundle.
- Straighten your back and stand with your feet shoulder-width apart.
- Extend your arms in front of you, holding the towel taut so your hands are as far apart as possible.
- Raise your arms overhead and lower them behind your back as far as you comfortably can.
- Hold for a count of five, then return to the starting position.
- Repeat 5 times.
Do these simple exercises every morning — they’re one of the easiest and best investments you can make in your health and appearance!
image on top: kike vega / Unsplash
