Whether we are standing, sitting or lying down, gravity exerts a force on our joints, ligaments and muscles and posture simply refers to the body’s alignment and positioning to help us look better, but also ensuring we move more economically so no one structure is overstressed. 

In our modern day lives, posture can be affected due to lifestyle choices and genetics. There are a range of specific exercises that we encourage clients to do to build strength. 

The following back and core exercises will help improve your posture by strengthening your supporting muscles. 

Cable seated row 

Set the appropriate weight on the weight stack and using a close grip bar, grasp the bar with a neutral grip, keep your legs slightly bent and sit upright. From this starting position pull the handle into your stomach, squeeze your shoulder blades together, pause and then slowly lower the weight back to the starting position.

TRX row 

This works all the muscles in the back and allows you to lean backwards while using gravity to increase the intensity of the movement. Stand facing the anchor point, lean back with your arms straight with palms facing each other. Pull your body toward the anchor point and squeeze your shoulder blades together and return to start again. 

Standing cable twist 

This exercise works your rotational strength. Stand on one side of the cable at chest height, arms straight and legs shoulder width apart. Bend the knees slightly and pull the cable across your body to the other side, twisting your torso, keeping your arms straight.

Plank hold on a Swiss ball 

Beginner – Position the ball so the top of your chest is resting on the ball and place your hands around the ball. Your body needs to be in a straight line, feet on toes, pull in your belly button towards your spine and head in line with your back. Hold position. 

Advanced – complete the exercise with straight arms and hands on the ball. 

At Live Well Personal Training Kogarah, we have specialised in providing guidance in training, nutrition and overall health to members of the community since 2006. Please do not hesitate to contact us on 9587 4100 to arrange an initial consultation and find out how you can start your health and fitness journey with us.