Exercises for good posture

Hunched back? Try these exercises for good posture.

Duration
30 Min
Excercises
7
Difficulty
Beginner
Products used in Routine
Standard
Ball 08
Multi Band
TMX® Trigger

Good posture goes far beyond just looking good. Properly aligning your body, helps to prevent pain, increase energy and productivity and, last but not least, improve your general wellbeing.Before starting these exercises to improve your posture, it's helpful to understand what good posture actually is. Feel free to have a read of this blog.

Are you ready for these exercises to get a straight back? Please note that by 'straight back' we don't mean changing the natural curvature of your spine. We're simply aiming to restore the natural movement of your thoracic spine. These exercises often significantly improve posture.

3-5 times a week

Carry out these exercises for good posture 3-5 times a week.

Exercises for good posture
  1. Myofacial self-massage for good posture
  2. Trigger deeper tension points
  3. Mobilisation and stretching exercises for better posture
  4. Activation and strengthening for good posture

Myofacial self-massage for good posture

Our first goal: Relieving tension . This is primarily caused by our nervous system.Research also shows that fascia training prior to mobility training leads to improved joint flexibility. [1] Improve the mobility in your thoracic spine and work on your upper back and chest muscles.

Exercise for improved posture: Upper back massage

Lie down with your back on the BLACKROLL® or TWIN at shoulder blade height. Cross your arms over your chest and place your hands on your shoulders. Lift your buttocks so that only your feet are touching the ground.

Product
Seconds
60
Body part
Upper Back
Training Goals
Recovery, Mobility

Exercise for improved posture: Chest muscle massage

Lie with your stomach on the ground and place the BLACKROLL® BALL 12 on yourem chest muscle. Next, roll the sensitive area of your upper body over the ball in a circular motion.

Product
Use as you see fit
Body part
Chest, Shoulders
Training Goals
Recovery, Mobility

Trigger deeper tension points

The principle is the same as with myofascial self-massage. The smaller surface area of the trigger tool helps you target tension with greater accuracy. If you don't have a trigger at home, you can leave out this exercise.This ideally rounds off your exercises for good posture.

Posture exercise: Trigger the chest muscles

Stand facing a wall and place the TRIGGER PLUS on the painful area of your chest muscle. Begin mobilisation until the pain subsides.

Product
seconds per side
180
Body part
Chest
Training Goals
Mobility

Mobilisation and stretching exercises for better posture

Once the tension has been released, improve the range of motion in your thoracic spine. This can be achieved using various mobilisation exercises. To improve posture, you can hyperextend the thoracic spine during these exercises to create better rotational mobility.

Thoracic spine extension: For good posture

Place your back on the BLACKROLL® like so, where your lower back meets your thoracic spine. Cross your arms over your chest or in the nape of your neck.

Product
sets/reps per side
1 / 15
Body part
Lower back, Stomach, Upper Back
Training Goals
Recovery, Mobility

Exercise for improving posture: Spinal twist

Lie on the floor on your side and bend your upper leg 90°. Place a BLACKROLL® under the knee of your bent leg to stabilise your pelvis for the upcoming mobilisation work.

Product
seconds per side
60
Body part
Hips
Training Goals
Recovery, Mobility

Activation and strengthening for good posture

In the next step, we want to trigger the muscles that are prone to underactivity. We do this using isolated activation exercises. In the final step, we'll integrate this new range of motion and the activated muscles into a complex pattern of movement. In doing so, you'll restore neuromuscular control and promote healthy movement as well as a good posture.

Exercises for good posture: Banded overhead press

Attach the MULTI BAND in front of you at hip height and grip the loops through the inside. Stand upright and slowly go to your knees. Tense your glutes and core muscles. Raise the band over your head and fully stretch out your arms.This is an important exercise for improving your posture.

Product
Sets / Reps
2 / 15
Body part
Upper Back, Glutes, Thigh
Training Goals
Strength
Office

Posture improvement made easy

It is difficult to correct posture when sitting. Stand up and bring your posture into the correct position.

The 4-point plan

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