In our everyday lives, many of us find ourselves slouching. It’s almost unavoidable in modern society, especially as jobs demand us to sit for hours on end in front of our computers with little reprieve. We’re all familiar with the aching feeling in our lower backs and shoulders after a long period of sitting. Luckily, there are a few exercises you can do in any location to improve posture and spinal mobility. 

Downward-facing Dog

You’ve probably heard of the downward-facing dog pose. It’s a forward bend and a resting pose, where your hands and feet are both planted on the ground and your spine is lengthened. It can help to relieve muscle tension and back pain. If practiced regularly, this pose can help to improve posture. Remain in this pose for around one minute each day for maximum benefits.

Child’s Pose

Child’s pose is potentially a little easier than downward-facing dog. This is another forward bend and a resting pose, but a bit different. In child’s pose, you should be on your knees with your feet straightened out on the ground. Then, you raise your arms and lean forward, resting your forehead and outstretched hands on the ground. Breathe deeply. Remain in this pose for 3-5 minutes every day. 

Forward Fold

The forward fold is easy to do in any location. It doesn’t require you to get down on the ground at all! All you need to do is bend your knees slightly, tuck in your chin while keeping your spine lengthened, and bring your head as close to your knees as you can while still being comfortable. Remain in this pose for a minute or two.

Chest Opener

This is another exercise that’s really easy to do wherever you are. Standing with your feet shoulder-width apart, all you need to do is reach behind you and lace together your hands with your palms pressed together, and lift your chest toward the ceiling. Hold the pose for a few deep breaths, and then release for another few deep breaths. Repeat this 7-12 times.

Visiting a Chiropractor

Okay, so this isn’t so much of an exercise as it is a general practice, but it seemed important to include here. There’s a common misconception that you should only visit a chiropractor when you’ve had an injury or you’re in serious pain. However, visiting a chiropractor is great for maintaining spinal health! The benefits to these visits are immeasurable. Poor posture is only one of the many problems that a chiropractor can help you manage. 

You can consider visiting a chiropractor for back pain, headaches, leg pain, and injury. Even back pain as a result of poor posture and a sedentary lifestyle is an appropriate reason for a visit. This treatment route can result in elevated mood, better sleep, lower stress levels, a stronger immune system, and improved spinal mobility. So, when these simple exercises start to feel like they aren’t enough, you should consider visiting a chiropractor for help. You won’t regret it.