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!

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