If you notice your spine is naturally curved due to your daily routine, you can change that for the better. This is the perfect 10 minute daily posture routine you can do to help you with back pain and to fix your spine.
Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with sound background research.
In one of his videos, Jeremy Ethier came up with two quick and easy 5 minute options of exercises you can do to help your back pain and an unnatural curvature of the spine. Combined, they make the perfect 10 minute daily posture routine.
Designed to mobilise these tightened areas, strengthen the weakened areas and work on correcting any asymmetries you may have as well,” Ethier explains.
Check out the video below.
Perfect 10 Minute Daily Posture Routine
Routine 1 – Upper Body Focused
Over-and-Back
- 10-15 slow reps
This will open up your shoulders that are pulling you into this hunched posture.
Cobra Pose
- 5-10 slow reps with a pause at the top
One of the best stretching exercises because nearly every joint in your body is reversed when compared to a typical sitting posture.
Stand and Reach
- 5-10 reaches each side, pause at the end position
Helps correct the asymmetries developed from slouching one way when sitting.
Wall Slides with Chin Nod
- 2 sets of 10-15 reps
This will strengthen your lower traps that also contributes to your slouching position and the weakened neck flexors that keep your head forward.
Related: Lower Back Workouts to Get Strong and Prevent Injury
Routine 2 – Lower Body Focused
Quadruped Thoracic Rotations
- 10 reps each side with a pause at the top
Kneeling Hip Flexor Stretch
- 30 to 45-second holds each side
Your hip flexors could be tightened after spending too much time in a sitting position.
Pingeon Stretch
- 30 to 45-second hold each side
Glute Bridges
- 2 sets of 10-15 reps with a pause at the top position
It is important to do the previous exercises before you do glute bridges, as they will inhibit your glute activation.
Combine both routines and you just did the perfect 10 minute daily posture routine! You should feel better pretty soon and see some noticeable changes in a few weeks.
Read More: 7 Best Back Exercises for Building Muscle
