Fix your posture with these back exercises
**Fix Your Posture with These Back Exercises**
*By Anujj Trehaan | Sep 29, 2025, 10:59 AM*
Improving posture is essential for overall health and well-being. A strong back plays a key role in maintaining good posture, as it supports the spine and helps keep the body properly aligned. By regularly performing specific exercises, you can strengthen your back muscles, improve flexibility, and enhance your posture.
Here are five effective exercises that target the back muscles to help you stand tall and feel better:
### 1. Superman Exercise
The Superman exercise is excellent for strengthening your lower back muscles. To perform it, lie face down on the floor with your arms extended in front of you. Simultaneously lift your arms and legs off the ground, holding the position for a few seconds before lowering them back down. This movement engages the erector spinae muscles along the spine, which helps improve posture over time.
### 2. Bent-Over Row
The bent-over row targets the upper back muscles, including the rhomboids and traps. Stand with your feet shoulder-width apart and knees slightly bent, holding dumbbells or a barbell in both hands. Bend at the hips until your torso is almost parallel to the floor while keeping your back straight. Pull the weights toward your chest, squeezing your shoulder blades together before lowering them back down.
### 3. Plank Variations
Plank exercises strengthen both the core and back muscles—both essential for good posture. Begin with a basic plank by resting on your forearms and toes, keeping your body in a straight line from head to heels. Hold this position as long as possible without losing form. To increase difficulty, gradually incorporate side planks or extended arm planks.
### 4. Cat-Cow Stretch
The cat-cow stretch improves spinal flexibility while activating your abdominal and back muscles. Start on all fours with your hands under your shoulders and knees under your hips. Inhale as you arch your back (cow position), then exhale as you round it (cat position). Repeat this several times to loosen tight areas along your spine.
### 5. Seated Row with Resistance Band
Using a resistance band for seated rows strengthens the mid-back muscles crucial for good posture. Sit on the floor with your legs extended forward and wrap the band around your feet. Hold the ends in each hand, pulling them toward your torso while squeezing your shoulder blades together. This rowing motion improves muscle endurance and alignment.
—
Incorporate these exercises into your daily routine to build a stronger back and achieve better posture. Over time, you’ll notice reduced discomfort and improved confidence in how you carry yourself.
https://www.newsbytesapp.com/news/lifestyle/fix-your-posture-with-these-back-exercises/story
