Equipment Free Exercises to Fix Bad Posture

As a person making a living in front of the desk for most hours of the day I have realized that sitting for long periods everyday may have long term health implications. Until recently I felt back pains that I have never experienced before. I have been working a few extra hours and noticed that the pain on my back was correlated with sitting for longer periods of time. 

It was clear to me that my back was no longer as strong as when I was younger and my job was certainly not helping at that. So I did some research, asked a few questions and found the best exercises that worked for me without breaking a sweat.


  • Stand up straight with your heels together. Make sure your back is completely straight by standing with a wall behind you. Both hands on your chest and elbows tucked in.
  • Make a step forward with both knees perpendicular. Keep your back straight as you slowly lower your knees to the ground without touching. Keep this position for about 15 seconds while maintaining your balance and return to standing position. Repeat for the opposite side.


  • Lie face down on a flat even surface. Lift you head, arms and legs at the same time and hold the position for about 10 seconds.


  • Lie flat on your back. Bend your knees, chest out and stomach squeezed. Both arms straight on your sides.
  • Lift your stomach up and hold the position for as long as you could. Relax back down and repeat.
Easy exercises to improve posture

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