Most of us walk around with poor posture thanks to desk jobs, long commutes, and sedentary lifestyles.
Unfortunately, this can lead to further issues and injuries, such as chronic lower back pain, shoulder impingement, and neck aches.
One of the best ways to improve your posture is by strengthening weak and deconditioned muscles that support the spine.
Performing exercises in a prone position (laying flat on your stomach) forces these muscles to work against the weight of gravity, which trains them to support and stabilize your body.
I share the three exercises below with nearly all of my personal training clients, and they quickly see (and feel) the positive impacts.
If you want to try the exercises for yourself, all you need is a yoga mat and a little space on the floor.
1. I-T-Y
Sets: 2-3 Reps: 10-12
- Lie on your stomach with your hands at your sides. Engage your core and squeeze your glutes.
- Squeeze your shoulder blades together and lift your head and shoulders off the floor.
- Lift your arms an inch or two off the floor, with your palms down. This is your ‘I’ position.
- Bring your arms out to the sides in a ‘T’ position, so they're aligned with your shoulders, then lift them an inch or two off the floor.
- Bring your arms to a 'Y' position, so they're slightly overhead and angled away from your body. Lift them an in or two off the floor and briefly hold.
- Return to the starting position and repeat.
Trainer tips: Keep your chin slightly tucked—don’t lift it or look forward. The neck should be aligned with the back. If the exercise causes any neck tightness or discomfort, rest your forehead on a rolled-up towel.
2. Back extensions
Sets: 2-3 Reps: 10-12
- Lie on your stomach with your hands clasped behind your head.
- Engage your core and squeeze your glutes.
- Squeeze your shoulder blades together and gently lift your head, shoulders, and chest off the mat.
- Return to the starting position with control.
Trainer tips: Keep your glutes squeezed throughout You should feel the muscles of the upper back working to lift your upper body from the floor. If you experience any lower back pain, reduce your range of motion.
3. Swimmers
Sets: 2-3 Reps: 12-15 on each side
- Lie on your stomach with your arms extended overhead.
- Engage your core and squeeze your glutes.
- Lift your head, chest, shoulders, and arms off the mat.
- Lift your left arm and right leg towards the ceiling.
- Return to the starting position.
- Lift your right arm and left leg towards the ceiling.
- Return to the starting position.
- Continue alternating between the two sides.
Trainer tips: Keep the chin slightly tucked and don’t look forward. If you experience any lower back pain, drop your chest and shoulders towards the mat. Use a rolled up towel for head support if needed.
