Drastically improve your posture with three doctor-approved exercises
Many people live sedentary lifestyles, sitting for prolonged periods. Whether they're desk-bound at work or spend weekends binge-watching TV, such habits can wreak havoc on their backs and posture. For those struggling with posture issues and seeking solutions, you might have seen online ads for wearable braces that promise to realign your spine and correct your posture.
However, one medical expert warns that these devices could do more harm than good. Doctor Suraj Kukadia, an NHS GP and emergency doctor, has spoken out against using posture-correcting braces. Instead, he offers three straightforward exercises to enhance your posture without any risks.
Known as Dr Sooj on TikTok, the doctor shared his advice in a video: "I have never recommended one of those posture-correcting braces, because they actually weaken your back muscles, which are responsible for your posture. So here are three simple exercises you can do to improve your posture."
1. Hip flexor stretches
Dr Sooj points out that our modern lifestyle means we're often sitting down – whether it's watching TV, driving, commuting, or working at desks – leading to "internally rotated" hips.
To counteract this, he suggests a hip flexor stretch as the first exercise. The stretch begins with you kneeling on one knee, ensuring "everything at 90 degrees".
Next, tilt your pelvis "posteriorly" - meaning toward the back - and then lean forward. Dr Sooj revealed he could feel a "wonderful stretch" in his thighs, which is precisely the sensation you're aiming for.
To enhance the stretch, twist your upper body away from the muscle being stretched or lean to the opposite side. For the best outcome, Dr Sooj suggests maintaining the stretch for 30 to 60 seconds on each side.
2. Chest muscle stretch
Those who spend hours slouched over a computer might notice their chest becoming internally rotated. Dr Sooj's second exercise, requiring nothing more than a doorframe, can counteract this issue.
To open up your chest muscles, grasp the doorframe with one hand and extend your arm fully. Then pivot your entire body away, keeping your arm outstretched. You'll feel the pull across your pectorals.
Dr Sooj assures that the height of your arm isn't crucial during this stretch, and you can adjust the angle to suit your comfort and mobility level. As with the thigh stretch, aim to hold this position for 30 to 60 seconds.
3. Strengthen the back
The last exercise focuses on fortifying the back and is performed standing with arms extended in front. It involves several steps, but once mastered, it should become quite simple.
Dr Sooj detailed the routine, saying: "We pull our shoulder blades back to engage our back muscles, elbows back to 90 degrees, and then rotate up. Rotate down, forward, and relax. So shoulder blades, elbows, rotate. Do that 15 to 20 times, multiple times a day."
Wrapping up his instructional clip, he added: "Have a go with those three exercises and let me know how you get on."
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