The Best Exercise for Better Posture

Back bending will tremendously improve your overall fitness and posture.

Practicing it regularly will make your body stronger.

Here is how to get started if you haven’t done it before.

1- Wall Standing Bridge:

• Stand about one arm length away from a wall, feet a bit wider than shoulder width.
• Brace your core and lift your arms over head.
• Reach out to the wall behind you with one arm first, then once one arm is on the wall, bring the second arm to the wall as well.
• Make sure to flex your knees forward a bit as lean back and apply pressure through your lower body (feet, quads, adductors, hamstrings and glutes) to support the hold.
• Hold for 10-20 seconds and repeat for 3-5 sets.

2- Ladder step down

• Use a vertical ladder at your gym or park to progress step by step just like I am doing in the video.
• Start at a comfortable height and make your way down step by step.
• Step on your toes to ease the range of motion as you are getting lower.Push your glutes up and open your rib cage/shoulders as much as you can.
• Breathe/exhale thorouglhy through the hold!
• You can also use a table or chairs against a wall as an alternative.
• Hold each step for a few second and stay at a level that challenges you for 10-20 sec, and repeat for 3-5 sets.

3- Bridge from the ground

Once you get more comfortable with those drills, start your bridge from the floor.

• Lie down, feet planted firmly, a bit wider than shoulder width. Bring your hands to your ears.
• You can also step on yoga blocks to ease range of motion if you are starting from the ground.
• From there push the ground away from you, lift your glutes and open chest/shoulders, looking behind you to ease the movement.
• Practice daily or every other day for best results. Go for 3-5 max holds.

Incorporating these drills in your routine is challenging for anyone who has never done it, but will tremendously improve your posture and overall fitness.

You will feel more straight when you stand up, improve back strength and mobility.

Let’s go!

Find out the 6 Things You Need To Know To Start Calisthenics!

PS: For more guidance, get my full calisthenics training course and personal coaching here!

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Calisthenics Training FAQ’s

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Frequently Asked Questions

1. What are the benefits of regularly practicing back bends and bridges? Regularly practicing back bends and bridges can tremendously improve your posture, making you feel more "straight" when you stand. It also makes your entire body stronger by improving back strength and mobility and enhancing your overall fitness.

2. What is the Wall Standing Bridge, and how should I perform it? The Wall Standing Bridge is a great starting point for beginners. To perform it, stand about one arm's length from a wall with your feet wider than shoulder-width. Lean back, place your hands on the wall, and use your lower body (feet, quads, and glutes) to support the hold. Hold for 10-20 seconds and repeat for 3-5 sets.

3. How can I use a ladder to progress with my back bends? You can use a vertical ladder at a gym or park to perform a "Ladder step down." This allows you to gradually get lower by stepping from one rung to the next. As you do so, push your hips up and open your chest and shoulders. Hold each step for a few seconds and repeat for 3-5 sets.

4. How do I perform a bridge from the ground? Once you are comfortable with the wall and ladder variations, you can perform a bridge from the ground. Lie down with your feet planted, a bit wider than your shoulders, and bring your hands to your ears. Push the ground away from you to lift your hips and open your chest and shoulders, looking behind you to ease the movement.

5. What are some important tips to remember when practicing bridges? Proper form and consistent practice are key. Make sure to brace your core and use your lower body to support the hold. It's also vital to breathe deeply throughout the movement. For best results, practice daily or every other day.

6. Is back bending suitable for beginners? Yes, back bending can be challenging for anyone who hasn't done it before, but the progression from Wall Standing Bridges to the ground-based bridge makes it an accessible exercise for beginners. It's a great way to improve your posture and fitness from the ground up.