How to Straighten Your Back (5 Best Posture Exercises!) (2023)

More specifically, I'll show you how to straighten your back by covering:

• The causes of your hump
• Corrective exercises that you could do
• A detailed 10 minute routine along with instructions.

By the end of this article, you should feel immediate relief. And you also have a 10-minute routine to maintain those improvements for life.

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To understand how to straighten your back, we must first explain where the slouched posture comes from.

Here's the thing. Your body is an adaptation machine. In just 3 months of prolonged sitting and standing in a slouched position, your body will.adjust to become more "efficient" in that positionall day.

Now combine that with the fact that when we exercise, we tend to make the problem worse. We only focus on training the muscles we see in the mirror, leaving out the ones we can't see (for example, "back muscles"). This results in a very tight front that pulls our back forward. Also, a very weak butt that can't straighten itself.

To fix this, we used a method that wasverified in several works.

And what is this method? Well, it's a 10-minute correction routine that consists of 2 parts:

• Part 1: Focus on mobility to relax the back. The first exercise will straighten your back, the second will rotate your back, and the third will teach your body to move into its new upright position.
• Part 2: Focuses on activating and strengthening weakened back muscles. This part will help you maintain the new corrected posture in the long term.

This is what your 10-minute repair routine looks like.

Mobility:

Prayer stretch: 2 sets of 10 repetitions

Quadruped Reach: 2 sets of 6 reps

Shoulder swings: 1 set of 10 reps

Reinforcement:

Pull Aparts: 2 series of 10 repetitions

YWT's: 3 sets of 6 reps

This routine will work on its own if it is done consistently at least 2-3 times a week. Or as a warm-up exercise directly before your upper body workout. That is as long as you implement it while trying hardGet up and exercise frequently throughout the rest of the day..

Ejercicio 1: Ejercicio de Oración

Let's dive into the first mobility exercise that will help with forward rounded shoulders. How to straighten your back with the prayer stretch:

• Stand on a bench or sofa with your knees under your hips and your elbows.
• From there, bring your hands together and take a deep breath in through your nose.
• As you exhale, lower your head toward the floor as you move your hands toward the back of your head.
• You should feel a deep stretch in your upper back and lats. Avoid cheating by arching your lower back instead of your upper back.
• In the bottom position, take another deep breath, then push your elbows back into the bench as you return your head to the starting position.
• Repeat for a total of 10 repetitions.

Exercise 2: reach on all fours

Now we're going to use a rotation exercise to further loosen up the back. This is how you can reach out to four-legged friends:

• Take a pillow or a foam roller. Get on all fours with your knees under your hips and your hands under your shoulders.
• Press the pillow or foam roller between your legs. This will help you avoid fraud.
• Put one hand behind your head and try to touch the opposite wrist with your elbow. Keep squeezing the pillow. You should feel a deep stretch in the middle of your back.

• From here, push off the floor with your arm planted as you rotate your upper back to drive your elbow and head toward the ceiling. In this top position, you should feel your back muscles working to open your chest.
• Come back to complete your first repetition.
• Repeat for a total of 6 reps before switching sides.

Breathing through each rep is important to fully open your upper back. So be sure to inhale as you go down and exhale as you go up, rather than holding your breath.

Our upper back should now be in a better position thanks to the last 2 exercises. Now we want to teach you how to stand and move in this new upright position.

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Exercise 3: Shoulder dislocations

Okay, now back to the last mobility exercise, shoulder dislocations. See how you can do this:

• Stand with your legs under your hips. Squeeze your ass. And squeeze your core slightly.
• Take a band and open it with your palms facing each other and little fingers pointing up. If you don't have a ribbon, you can use a blade, and do it with a top handle.
• From there, move your arms up and down toward your butt. Return to the starting position to complete one repetition.
• You should feel a deep stretch in your chest and upper back muscles to stabilize your arms.
• Repeat for a total of 10 repetitions. Avoid arching your lower back and clenching your stomach in the process.

This rounded back correction article is not complete without learning how to activate and strengthen weak back muscles. That's the only way to keep that good posture.

Exercise 4: Separate

How to straighten your back with Pull Aparts:

• Prepare by standing at the hips and squeezing your butt and torso.
• From there, wrap one side of the band around your neck and hold the other side at arms length in front of you.
• Keep your arms straight and open your elbows.
• Squeeze your upper back. Remember to hold a pencil between your shoulder blades. Avoid arching your lower back or hunching your shoulders as you separate the band.
• If you're doing it right, you should feel the muscles between your shoulder blades working.
• Hold this final position for 3 seconds. Then return to the starting position.
• Repeat for a total of 10 repetitions.

Don't have a band? Then you can do the Scarecrow. See how to do it:

• Rest your head on a chair, table, or someone else's bottom for support.
• Bend at the hips, drawing your elbows out and back, keeping them at a 90 degree angle.
• Hold this for 3 seconds without excessively arching your lower back.
• Then turn as far as you can and hold that final position for another 3 seconds before descending.
• Repeat for a total of 5 repetitions.

Exercise 5: YWT's

Now let's add a little more difficulty. This is how you can carry out YWT:

• Lie on your stomach, squeeze your buttocks and flatten your belly on the floor.
• Extend your arms in a Y position above your head with your thumbs pointing up.

• Then raise your hands about an inch off the floor and shrug your shoulders away from your ears.
• From here, lower your elbows toward your hips while squeezing your upper back until your arms form a W shape.
• Hold this for 2 seconds. You should feel your lower back and middle trapezius muscles working to hold this position.

• Then extend your arms out to the sides, keeping tension in your back to create a T-shape. As you perform this part, you'll find yourself fighting the urge to release tension in your upper back and lift your shoulders. Fight that feeling!

• Once you get to the T shape, hold it for 2 seconds and then pull your arms out to W. Then slide your hands out to Y.
• Try not to touch the ground with your arms and hands.
• Repeat for a total of 6 repetitions.

Well, now you know how to straighten your back with the 10 minute correction routine. If you need more help with this, here are some previous articles I've written.in your posturemihow to “wake up” the buttocksthis will help you further improve existing imbalances.

But maybe you need help with other muscle imbalances? Or maybe you need help with losing fat and building muscle? Check out our exercise and nutrition programs to help you... take our free test to find out which of our programs is best for you and your body:

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By the way, here is the article summarized in a YouTube video: