The posture workout: Three exercises for better body alignment

Paul Landini is a personal trainer, health educator, and regular contributor to The Globe and Mail.

Our spines are in a losing battle. Between gravity’s constant pull and a lifestyle that practically demands we fold ourselves into a C-shape over our devices, “Good posture” has started to feel like a high-maintenance chore rather than a natural state of being.

I spent two months trying to correct my posture

This isn’t just about aesthetics. When we surrender to the tech slump, we trigger a domino effect of physical strain. Lung capacity is constricted, neural pathways are compressed and the intervertebral discs that act as our body’s shock absorbers begin to wear down. Fortunately, this decline is reversible. By strengthening your deep core and reinforcing proper hip-hinging mechanics, we can turn the tide on the modern hunch and move with the effortless posture we were built for.

The couch stretch

What it does: This is arguably the most effective way to fight the effects of prolonged sitting. This stretch helps restore proper hip extension and alleviates pressure on the lower back. By targeting the hip flexors and quads, it addresses tightness that can pull the pelvis into an unnatural forward position called an anterior pelvic tilt.

Difficulty: Beginner to intermediate.

How to do it: Stand with your back to a couch, chair or bench. Kneel down, placing one knee on the floor and the top of that foot on the elevated surface.

With the opposite leg, step forward into a lunge position, with the knee bent at a roughly 90-degree angle. Gently drive your hips forward while keeping your torso upright. Hold for 30 to 45 seconds per side.

What to focus on: Keep your glutes squeezed tight on the side being stretched to protect your lower back. Your front foot should be planted firmly on the floor with extra emphasis on the big toe. Keep good posture and avoid leaning forward.

Modification: If this position feels too intense, try the half-kneeling hip flexor stretch with your back foot on the floor.

Want to correct your posture? Try these three back exercises

Hollow body hold

What it does: One of my all-time favourite exercises, the hollow body hold teaches your body to work as a single, co-ordinated unit. When done properly, it strengthens the deep core muscles that stabilize the spine, particularly the transverse abdominis, which wraps around the torso like a corset.

Difficulty: Beginner to expert

How to do it: Lie flat on your back with your arms at your side. Pull your knees over your hips as you lift your head and shoulders a few inches off the floor. Elevate your arms so your hands reach toward your feet – this is your “home base.” From there, slowly extend your legs while reaching your arms overhead until your body forms a slight “banana” shape. Hold for 20 to 60 seconds, for two to three sets.

What to focus on: Your lower back must remain completely flat to the floor. Imagine there is a grape under the small of your back and you are trying to squash it. Keep your chin tucked and remember to breathe steadily.

Modification: If you can’t keep your back flat, revert to “home base” with knees bent and hands reaching toward your feet.

The founder

What it does: Dr. Eric Goodman created this isometric exercise designed to strengthen the posterior chain (lower back, glutes and hamstrings). The “magic” comes from pairing the movement with an expansive breathing technique that helps to lengthen and decompress the spine.

Difficulty: Beginner to intermediate.

How to do it: Stand with your feet shoulder-width apart and arms at your side with palms facing forward. Keeping weight on your heels, perform a hip hinge by pushing your butt back until you feel tension in the hamstrings. Your shins should be vertical, your spine extended. As the hips hinge, bring your hands forward to chest level and press your fingertips firmly into one another. Think of your hips as an anchor. As your hands reach forward, you’re lengthening your spine through this tug-of-war between your tailbone and fingers. Hold this pose while taking slow, deep breaths, expanding the rib cage 360 degrees with each inhalation. Perform this for three to five breaths.

What to focus on: Length and breath are the priorities. Think of pulling your crown away from your pelvis while rooting your feet deep into the floor. You should feel a slight “burn” in the hamstrings and lower back muscles.