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Improve Your Posture & Relieve Back Pain With This Simple Exercise

Research shows that remaining seated for too long is bad for your health and your posture is getting worse and worse, regardless of how much exercise you do.


3 Serious Reasons Why You Should Care About Your Posture

  1. Improper posture puts you at greater risk for back pain, slipped discs, tightness in your chest, and poor blood circulation.
  2. Correcting your posture can greatly decrease back, shoulder, and neck pain.
  3. Studies have shown good posture reduces stress, hormones, improves digestion, breathing, mental clarity, and overall image.

Fortunately, there are simple ways we can begin to improve and correct our posture. One simple and effective tip is to exercise the muscles that are used when standing in a natural, beneficial position.

One exercise you can do to strengthen those muscles is the lying back extension, or in yoga referred to as the locust pose.


Always be gentle and do only what feels comfortable for your personal abilities. If this pose is too strenuous try a modified version. Remember to consult with your health care provider before beginning any new regimen.

Step 1: Lie down on your stomach with your face down, forehead touching the floor.

Step 2: Extend your legs straight behind you, hip-width apart. Press your weight evenly across the tops of both feet.

Step 3: Gently lift the front part of your body with your head up. Do this slowly, and only lift as high as is comfortable.

Step 4: Inhale and raise your head to look forward. On your exhale, lift your chest and arms. Keep your arms alongside your body with your palms facing down. Lift your upper spine and reach your arms back toward your feet.

Step 5: Use your thigh muscles to lift your legs up toward the ceiling. Your weight should rest on your lower ribs, belly, and pelvis.

Hold this pose for 10 seconds up to one minute depending on your ability. Repeat 5-10 times. Start small and gradually increase the length and repetitions each day as you feel comfortable. This exercise will strengthen your back, core, and leg muscles which will help to greatly improve your posture.

If you are more of a visual learner please watch the following video:




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