This post has been updated since it was originally published on November 1, 2021.
One of the biggest contributors to poor posture is a weak core. Your core is at the center of your body and its functions—literally and figuratively. Incorporating your abs, hips, back, and chest, your core stabilizes your body and helps you maintain balance, making everything from walking, running, even breathing, easier. Your core is one group of muscles that you should make a point to support and strengthen, as a weak core can affect a number of things in your body, perhaps most notably your posture. When your core isn’t strong, it can cause poor posture, which often leads to back and neck pain, headaches, and just an overall lack of motivation.
Besides strength training, something you can do to strengthen your core is stretch regularly. Stretching is one of the best ways to nurture your muscles—it can improve your range of motion, flexibility, and increase blood flow to your muscles. Studies have even shown that a blend of strengthening and stretching your muscles can ease musculoskeletal pain and improve muscle alignment. So, what are the best stretches for you to strengthen your core and in turn improve your posture?
Cat Cow
Cat cow is a good stretch for improving your core because it increases spinal strength, one of the best ways to increase your posture. You do this one by getting on your hands and knees so that your wrists are directly below your elbows, and your knees directly under your hips. Take a deep breath in and tighten your core, pushing your spine up so that your back makes a rainbow shape. Hold for a moment, and then breathe out, pushing your stomach towards the ground so that your spine makes a valley shape. “The Cat-Cow movement should be done through the core and the pelvis so that as you inhale, you are creating an anterior tilt to the pelvis so that your tailbone is facing the ceiling, and as you exhale you create a posterior tilt so that your tailbone is facing towards the ground.” says Gabrielle Morbitzer, a yoga instructor at ICE NYC.
Child’s Pose
Child’s pose is a great early morning stretch because you don’t have to do it while standing. Like cat cow, it elongates your spine, which will improve your posture, To do this one, you should start on your hands and knees and widen your knees so they’re shoulder width apart. Slowly move your hands forward, with arms extended straight out, and lower your hips until your forehead is resting on the floor. Hold this pose for a few breaths and feel the stretch in your inner thighs and sides of your midsection.
Spinal Rotation
"The spine rotation exercise stretches the muscles in your abdomen and lower back that twist your torso to the left and right. It may help relieve stiffness in your lower back," reports Livestrong. To do this pose, start by sitting on a chair with your feet on the floor. While grasping the back of the chair, rotate your torso to the left slowly. Squeeze your core muscles for 5 seconds, and release while pressing into the chair to intensify the stretch. Repeat this in the other direction.
Cobra pose
"The cobra pose stretches the muscles that flex your spine forward, particularly the rectus abdominis muscle in the front of your abdomen,” reports Livestrong. To do this stretch, start by laying on your stomach. With your hands at your sides, push up slowly so your legs stay flat on the floor and your stomach slowly peels off of it. Keep pushing up so you feel the stretch in your abdomen. Hold for a few seconds, and then lower, repeating as desired.
Starting your morning by stretching is one way to jump start your day and feel your best. Stretching regularly can also improve your core strength, and in turn improve your posture. Good posture can do everything from prevent back pain, headaches, and boost productivity, so making moves every day to support good posture is a crucial long term investment in your overall well being.
