Yoga And Exercise

4 Easy Stretches to Improve Posture and Prevent Injury – Tips for Home Exercise

No one likes to suffer from back pain. It can disrupt your sleep, routine workouts, and even your general quality of life. Fortunately, for fitness freaks, there are easy stretches and tips for home exercise that you can do that may help relieve your muscle aches and back pains.

Tips for Home Exercise

Here are 4 of those posture stretches-

Backward Shoulder Roll:

This stretch will help loosen tension in your upper shoulders and alleviate upper back pain. To perform a Shoulder Roll, start with your arms by your sides. Then move your shoulders in a circular motion in a backward direction, completing several revolutions. At the same time, make sure to close your palms and move your head gently from side to side. Add in the healthy diet with the stretch and you can almost recover the damage you do to your back after prolonged sitting.

Tips for Home Exercise - Backward Shoulder Roll

Chest and Shoulder Stretch:

This stretch is great for loosening tight muscles in your chest, shoulders, and back, and it can help to improve your posture. To perform this stretch, stand with your feet shoulder-width apart and your arms out to either side. Then, gently move your arms backward, as if you’re wrapping them around a large ball, maintaining this position for at least 10 seconds.

Chest and Shoulder Stretch

Child’s Pose:

This is one of the most popular yoga poses, and it’s great for increasing flexibility and relieving built-up back tension. While on your knees, lower your stomach toward the ground and stretch your arms out in front of you, with your palms facing the ground. As you stay in this position, focus on your breathing, allowing oxygen to enter your body and fill you with energy.

Child's Pose

Spinal Twist:

This stretch is great for loosening up your spine, and it helps to reduce tension in your arms and chest as well. Start by lying on your back with your arms in a ‘T’ shape. Then move your knees over to one side, as if you are rotating your body. Keep your shoulders and head tucked into the ground as you rotate, and hold the position for at least 10 seconds.

Spinal Twist


These stretches are great for fitness freaks who are looking for the best exercises for the heart. These stretches help to improve their posture and reduce their chances of potential injury. Not only are they simple and easy to do, but they’re also great for relieving muscle aches and tension after a workout. Regular practice of these stretches can help to increase flexibility, reduce post-workout soreness, and even improve your overall posture. Try adding these stretches along with a healthy diet to your usual routine for maximum benefit. 

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