12 Exercises to Improve Your Posture

1. Child’s pose

This resting pose stretches and lengthens your spine,glutes, and hamstrings. The child’s pose helps to release tension in your lower back andneck。

To do this:

1. 用膝盖坐在你的胫骨上，你的大脚趾触摸，你的脚跟在侧面张力。
2. Fold forward at your hips and walk your hands out in front of you.
3. Sink your hips back down toward your feet. If your thighs won’t go all the way down, place a pillow or folded blanket under them for support.
4. Gently place your forehead on the floor or turn your head to one side.
5. Keep your arms extended or rest them along your body.
6. Breathe deeply into the back of your rib cage and waist.
7. Relax in this pose for up to 5 minutes while continuing to breathe deeply.

2. Forward fold

This standing stretch releases tension in your spine, hamstrings, and glutes. It also stretches your hips and legs. While doing this stretch, you should feel the entire back side of your body opening up and lengthening.

To do this:

1. Stand with your big toes touching and your heels slightly apart.
2. Bring your hands to your hips and fold forward at your hips.
3. Release your hands toward the floor or place them on a block. Don’t worry if your hands don’t touch the ground — just go as far as you can.
4. Bend your knees slightly, soften your hips joints, and allow your spine to lengthen.
5. Tuck your chin into your chest and allow your head to fall heavy to the floor.
6. 留在这个姿势长达1分钟。

3. Cat cow

练习猫牛伸展并按摩脊柱。它还有助于在促进时缓解躯干，肩膀和颈部的紧张局势血液循环。

To do this:

1. Come onto your hands and knees with your weight balanced evenly between all four points.
2. Inhale to look up, dropping your abdomen down toward the ground as you extend your spine.
3. Exhale and arch your spine toward the ceiling and tuck your chin into your chest.
4. Continue this movement for at least 1 minute.

4.常设猫牛

Doing the cat cow stretch while standing helps to loosen up tightness in your back, hips, and glutes.

To do this:

1. Stand with your feet about hip-width apart with a slight bend in your knees.
2. Extend your hands in front of you or place them on your thighs.
3. Lengthen your neck, bring your chin toward your chest, and round your spine.
4. Then look up, lift your chest, and move your spine in the opposite direction.
5. Hold each position for 5 breaths at a time.
6. Continue this movement for a few minutes.

5.胸部开启器

This exercise allows you to open and stretch your chest. This is especially useful if you spend most of your day sitting, which tends to make your chest move inward. Strengthening your chest also helps you stand up straighter.

To do this:

1. Stand with your feet about hip-width apart.
2. Bring your arms behind you and interlace your fingers with your palms pressing together. Grasp a towel if your hands don’t reach each other.
3. Keep your head, neck, and spine in one line as you gaze straight ahead.
4. 当你向天花板上抬起胸膛时吸气，让你的双手走向地板。
5. Breathe deeply as you hold this pose for 5 breaths.
6. Release and relax for a few breaths.
7. Repeat at least 10 times.

Ready to see how this all fits into an exercise plan? Check out our guide for better posture in 30 days.

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6. High plank

The high plank pose helps to relieve pain and stiffness throughout your body while strengthening your shoulders, glutes, and hamstrings. It also helps you develop balance and strength in your core and back, both important for good posture.

To do this:

1. Come onto all fours and straighten your legs, lift your heels, and raise your hips.
2. 拉直你的背部，啮合腹部，手臂和腿部肌肉。
3. Lengthen the back of your neck, soften your throat, and look down at the floor.
4. 确保保持胸部打开，肩膀返回。
5. 一次持有最多1分钟的位置。

7. Side plank

您可以使用侧板来保持脊柱和腿的中性对准。这种通电姿势在您的侧面和臀部工作。加强和对齐这些肌肉有助于支持您的背部并提高姿势。

To do this:

1. 从高层位置，将左手略微进入中心。
2. 将你的体重转移到左手，堆叠脚踝，抬起臀部。
3. Place your right hand on your hip or extend it up toward the ceiling.
4. You can drop your left knee down to the floor for extra support.
5. Engage your abdominals, side body, and glutes as you maintain this pose.
6. Align your body in a straight line from the crown of your head to your heels.
7. Look straight ahead of you or up toward your hand.
8. Hold this pose for up to 30 seconds.
9. Repeat on the opposite side.

8. Downward-facing dog

这是一个正向弯曲，可以用作休息的姿势来平衡你的身体。面向下的狗姿势有助于缓解背部疼痛，同时也加强和对齐你的背部肌肉。练习它经常有助于提高姿势。

To do this:

1. Lying with your stomach on the floor, press into your hands as you tuck your toes under your feet and lift your heels.
2. Lift your knees and hips to bring your sitting bones up toward the ceiling.
3. Bend your knees slightly and lengthen your spine.
4. Keep your ears in line with your upper arms or tuck your chin all the way into your chest.
5. Press firmly into your hands and keep your heels slightly lifted.
6. 留在这个姿势长达1分钟。

9. Pigeon pose

This is a hip opener that also loosens up your spine, hamstrings, and glutes. The pigeon pose can also help to stretch yoursciatic nerve和quadriceps。Opening and stretching these places in your body makes it easier to correct imbalances in your posture.

To do this:

1. Come down on all fours with your knees below your hips and your hands a little bit in front of your shoulders.
2. Bend your right knee and place it behind your right wrist with your right foot angled out to the left.
3. 在右边的胫骨外面休息。
4. Slide your left leg back, straighten your knee, and rest your thigh on the floor.
5. Make sure your left leg extends straight back (and not to the side).
6. Slowly lower your torso down to rest on your inner right thigh with your arms extended in front of you.
7. Hold this position for up to 1 minute.
8. 慢慢地释放姿势，然后伸向臀部并抬起躯干。
9. Repeat on the left side.

10. Thoracic spine rotation

This exercise relieves tightness and pain in your back while increasing stability and mobility.

To do this:

• Come onto all fours and sink your hips back down to your heels and rest on your shins.
• Place your left hand behind your head with your elbow extended to the side.
• 保持右手在你的肩膀下，或将它带到中心，并在前臂上休息。
• 当你向天花板上旋转左肘时呼气，伸展躯干的前部。
• Take one long inhale and exhale in this position.
• 向下释放到原始位置。
• Repeat this movement 5 to 10 times.
• Repeat on the opposite side.

11.喘上气挤压

This exercise helps to strengthen and activate your glutes while relievinglower back pain。它还提高了臀部和骨盆的功能和对准，导致姿势更好。

To do this:

1. Lie on your back with your knees bent and your feet about hip-distance apart.
2. Keep your feet about a foot away from your hips.
3. Rest your arms alongside your body with your palms facing down.
4. 呼气，因为你让你的脚更靠近你的臀部。
5. 保持这个职位10秒钟，然后将它们移离臀部。
6. Continue this movement for 1 minute.
7. Do this exercise a few times per day.

12.等距行

This exercise helps to relieve pain and stiffness from sitting in one place for too long. Isometric pulls work your shoulder, arm, and back muscles, giving you the strength to maintain good posture.

To do this:

1. Sit in a chair with a soft back.
2. Bend your arms so your fingers are facing forward and your palms are facing each other.
3. Exhale as you draw your elbows back into the chair behind you and squeeze your shoulder blades together.
4. Breathe deeply as you hold this position for 10 seconds.
5. On an inhale, slowly release to the starting position.
6. 重复这个运动1分钟。
7. Do this exercise several times throughout the day.

3瑜伽为科技颈部姿势