Doctor shares three easy morning exercises that can help fix terrible posture

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Morning stretches could help sort out your posture (stock photo) (Image: Getty Images)
Morning stretches could help sort out your posture (stock photo) (Image: Getty Images)

Having bad posture can give you serious back pain - but some simple exercises could help fix it.

If you often find yourself hunched over your phone or leaning forward in your chair while at your desk, then you'll probably be aware of the dull ache that starts when you finally straighten up and sort out your posture. Over time, poor posture can lead to rounded shoulders, give you back pain, and even make you suffer from headaches and breathing difficulties.

That's why it's important that we correct our posture as much as possible to help keep our overall health in check. Thankfully, Doctor Tony Nalda has shared three easy exercises that we can all do to help improve our posture and flexibility.

Dr Nalda, leader of the Scoliosis Reduction Center, said: "Patients often overlook the profound impact of simple daily stretches on pain and posture. A 60-second plank can strengthen the core more effectively than any brace. By staying active, maintaining good posture habits, and regular stretching, individuals can take control of their well-being and experience lasting improvements."

The expert's first exercise, Wales Online reports, is a yoga pose known as the child's pose. This pose gently stretches out the lower back and can help relieve back pain, neck pain, and muscular tension. To properly perform the child's pose, follow these steps:

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  • Kneel on the floor with your toes together and knees hip-width apart.

  • Sit back on your heels, then slowly lower your upper body to the floor.

  • Extend your arms straight out in front of you on the floor with your palms facing down.

  • Let your forehead gently rest on the ground as you breathe deeply.

  • Deeply inhale air, filling the back of your rib cage and waist.

  • Hold for up to five minutes.

Dr Nalda's second exercise is the plank, which many of us will be familiar with if we've ever done a workout at the gym. It's simple to do at home too, however, and can help enhance spine alignment and posture, as well as strengthen the shoulder and back muscles. Here's how to do it safely:

  • Start in a push-up position with your hands directly under your shoulders.

  • Keep your arms straight and engage your core by tightening your abs.

  • Raise up onto your toes, straightening your legs fully behind you.

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  • Your body should form a straight line from head to heels.

  • Let your core feel the pressure.

  • Hold the plank position for one minute, keeping your back flat.

And finally, the health expert recommends trying out the mountain pose. This is another yoga pose that helps your posture and spine alignment and strengthens your legs. These steps should help you perform the mountain pose with ease:

  • Stand straight with your big toes touching and heels slightly apart.

  • Engage your leg muscles by pressing your thighs back.

  • Keep your knees a little bent and slightly lower your tailbone.

  • Draw shoulders down and pinch them together behind your back.

  • Relax your shoulders, arms resting naturally at your sides, palm facing outwards.

  • Lift your chest and keep your chin parallel to the ground.

  • Hold for 30 seconds, taking deep breaths.

Dr Nalda also suggested trying out other poses including chest openers, the cat-cow pose and forward folds, all of which he said are good for those with "higher mobility". He added that maintaining a healthy weight can also have a positive impact on improving your posture.

The NHS recommends seeing a GP if your back pain doesn't improve after treating it at home for a few weeks, it's stopping you from doing day-to-day activities, or if it's severe or gets worse over time.

Zahna Eklund

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