5 Back Exercises to Improve Your Posture at Home

A good posture always adds to one's personality. Thus the way we stand, sit or walk becomes significantly important to maintain a good posture. People having good body postures are not only considered taller and attractive but also gain confidence and self-respect. However, a person with a poor body posture, also known as postural dysfunction, needn't to worry much about it. 

A poor body posture can be fixed naturally by following some regular exercise and proper health routines. Due to having a busy schedule, people, nowadays, don't get enough time to include physical activities into their lives. To get a good body posture at home, one should concentrate more on strengthening and back exercises. A good body posture improves blood flow, supports your muscles, and keeps your blood vessels healthy. 

Here, in this article, we are going to discuss the best 5 back exercises to improve your posture at home. Read on to know more about these top exercises and gain a good body posture naturally.

1. Plank

2. High Plank

3. Reverse Plank Bridge

4. Arch Up

5. Child's Pose

Let's discuss these back exercises in detail. 

1. Plank

The plank, often referred to as front hold, is a core back exercise that focuses more on strengthening. Its position is much similar to a push-up. The best form of plank is the forearm plank performed in a push-up-like position on elbows, forearms and toes. It is considered as one of the simplest exercises that gives plenty of health benefits. While performing plank, one should ensure to keep the legs straight and looking down at the floor. 

2. High Plank

The high plank is a common form of exercise that helps to relieve pain and stiffness. It also helps you in strengthening your shoulders, hamstrings, and glutes. Besides these advantages, the high plank also activates muscles to maintain balance which is important for good posture. To perform this exercise, one should raise the hips by lifting the heels and straightening the legs. You should also make sure to keep your chest open and your shoulders back. By holding this position for around one minute at a time, you can improve your posture. 

3. Reverse Plank Bridge

The reverse plank bridge exercise majorly targets the posterior muscles as well as the abdominal muscles. It's a basic form of Yoga and can also be added as a routine exercise to improve body posture. The Reverse Plank Bridge stimulates core muscles along with strengthening your key muscles like your neck muscles and pectoral muscles. To perform this exercise, you should pull your shoulders back and keep your arms straight. The next step involves pushing the chest up and extending the spine as much as possible. This is one of the easiest strengthening exercises to improve body posture. 

4. Arch Up -

The Arch Up exercise is a multiphase exercise and involves majorly three movements. These movements require you to keep your head aligned above the spine and an external rotation of your arms. To perform this exercise, you should push your arms and shoulder blades upwards. One should try to raise the arms as high as possible without bending them to perform proper strengthening. It is a core exercise that involves immense stretching of muscles and helps you to maintain a google body posture. 

5. Child's Pose -

The Child's pose is one of the most common forms of yoga exercises. It is a kind of gentle stretch for the back, thighs, hips, and ankles. To perform this exercise, you should walk your hands out in front and fold forward at your hips. The next step involves sinking the hips back down toward your feet. One can also use a pillow or folded blanket for support. While performing the Child's pose, breathe deeply and relax in this pose for around 5 minutes. 

The above-mentioned exercises can be easily performed at home. One should follow these exercises to get a structured and improved posture.