Exercises for Perfect Posture

Posture, according to the Cleveland Clinic, "is the proper position in which you hold your body upright against gravity while standing, sitting or seated." Good posture is important to prevent strain and stress to the ligaments and muscles. You can exercise to work toward creating perfect posture. The core and back muscles are the focus of this group of exercises.

Angels

• Perform wall angels in similar fashion to the angels you made in the snow as a child. Stand with your back to the wall, with your feet placed about shoulder-width apart. Place the backs of your arms against the wall with your elbows bent about 90 degrees. Trace an arc pattern with your arms, making sure that your elbows stay in contact with the wall the whole time.

Back Rows

• Sitting for long periods has a tendency to cause an upper body postural distortion, in which the shoulders become rounded. You may notice that it's happening to you if you are sedentary or confined to a desk chair for 10 or more hours a day. Back rows with a rubber resistance tube can help. You can do them from a seated or standing position. After fixing the tube to a pole or door, grab the handles and pull your arms straight back. It's important to keep your arms tight against your ribcage and squeeze the shoulder blades together as you pull back.

Abdominals

• Strong abs contribute to perfect posture. Add to your routine exercises such as crunches, leg lifts, side bends, hanging knee raises and cross crunches. Another exercise you can try is the isometric ab crunch. Contract the abs as hard as you can and hold the position for 15 to 20 seconds.

Superman

• A superman exercise is performed with nothing but the weight of your body. Do the superman on an exercise mat or rug. Lie on your stomach with your arms straight out in front of you and your legs straight behind. Lift your arms and legs simultaneously by contracting your back muscles. Alternate lifting and lowering in sets of 10 to 15 reps.

Planks

• A plank is a yoga pose that strengthens the spine and abs at the same time, which can improve posture. Place your hands down on the floor right under your shoulders, with your toes on the floor and your back straight. Lift your body up until your arms are fully extended. This is the basic push-up position. You can do a side plank by beginning on your side and placing your feet in a staggered stance. In either position, hold the planks for 20 to 30 seconds.