Posture Correction Exercise 1 – Baby Cobra
To start correcting your posture, begin at the beginning. One of the most fundamental problems leading to poor posture is…weak postural muscles. Yes, it sounds obvious. Yes, it is obvious. Which makes the solution obvious, strengthen those muscles.
Begin along the back line of the body, strengthening the entire line of spinal muscles. Top to bottom.
I’m sure this exercise is known by other names, but I learned it in yoga as Baby Cobra, so I will call posture correction exercise number one just that. This exercise will:
- put your spine in proper postural position
- strengthen the muscles along the back line of the body
- train your neck to hold your head in its correct position
Exercise 1 – Baby Cobra
Lie on your stomach, forehead on the floor, legs straight behind you, palms flat to the floor near your floating ribs. It doesn’t matter too much where you place your hands because you’re not going to be doing anything with your arms or shoulders.
Once you have your body position:
- squeeze your glutes
- tighten your thighs
- engage your core
- lift your chin straight up 1 inch while continuing to look straight down at the floor. THIS IS KEY.
- don’t raise your eyes
- don’t lift your chin
- keep looking straight down
- hold for a slow 5 count
- lower your forehead back to the floor
- exactly opposite to the way you raised it
- perform 3 to 5 repetitions
That’s it. Simple, easy, low stress, low strain. But it activates, uses, strengthens and trains your erectors, the muscles which hold your spine erect. Start with a few short holds and increase both number and duration as your back gets stronger.