Did you know there are spine strengthening exercises you can do while working at your desk, watching television, and relaxing in bed? Improving your spine strength and posture isn’t something that requires countless hours at the gym.
The following exercises can be done from the comfort of your home or office.
4 Exercises You Can Do at Your Desk
- Shoulder rotations – Try doing these to keep your shoulders and upper back strong. To perform the exercise, sit up straight and roll your shoulders forward ten times and then roll them backward ten times.
- Sitting ab crunches – Ab and spine strength go hand-in-hand. Make your abs strong by sitting up straight and pulling your belly button toward your spine—squeeze your abs for ten seconds and then release.
- Sitting spine rotations – This is the perfect exercise for lower back stability. With your feet on the floor and hands on your thighs, sit up as tall as you can. Then, slowly turn from side to side. Go as far as you can. (You should feel a stretch)
- Sitting up straight – Take a pillow or roll up a towel and place it behind your lower back. Sit up as straight as possible and try to work that way for as long as possible.
4 Exercises You Can Do on the Couch
- Side planks – Lay on your side and lift yourself up while supporting your weight on your elbow. Hold the pose for ten seconds and then relax. This will help strengthen your lower back, abs, and hips.
- Leg raises – Lay flat on your back and extend your legs. Keeping your legs extended, use your hips, abs, and lower back to lift your legs into a vertical position. You’ll feel your core muscles working hard and getting stronger.
- Leg raises (the other way) – This is the ultimate lower back exercise. Perform the leg raises mentioned above, but while laying on your stomach. (Your legs won’t be able to go as high.)
- Stand-ups – Sit up as tall as you can on the edge of the couch. With your arms straight out in front of you and your back as straight as possible, slowly stand. After you’re standing straight up, slowly sit back down. This will work your entire body; it’s a great exercise for improving your posture.
2 Exercises You Can Do in Bed
- Planks – Lay flat on your stomach and raise your body while supporting your weight on your forearms, elbows, and toes. Hold the pose for 10 -30 seconds and then relax. You’ll feel the muscles in your back getting stronger.
- Ab crunches – Lay flat on your back and place your hands behind your head. While keeping your feet and buttocks on the bed, lift your upper body by crunching your ab muscles. This convenient exercise helps strengthen your abs and core. If your mattress is too soft, you can always move to the floor to complete this exercise for added back support.
Wrapping Things Up: Your Exercise Routine
You now know ten exercises that will help strengthen your spine and improve your posture. Perform any of the exercises at your desk, on your couch, and in your bed and you’ll be doing your core muscles a big favor. After a few weeks, you’ll feel your back getting stronger and notice that you’re sitting and standing up straighter. To increase difficulty, add more repetitions.