The Best Exercises For Better Posture 

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Improving posture is crucial for overall health, especially with modern sedentary lifestyles. Here are some exercises that can help strengthen muscles and improve posture:

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1. Bent Over Rows

How to perform:

How to Stand with feet hip-width apart, hinge forward at the hips with slight knee bend.

Retract shoulder blades and pull dumbbells/barbell towards torso.

Focus on 12-15 repetitions for upper back strength.

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2. Superman

How to perform:

Lie face down, extend arms in a Y position.

Lift arms, legs, and chest, hold for 10 seconds.

Strengthens glutes, hamstrings, and back; helps with lower back pain.

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3. Glute Hip Bridge

How to perform:

Lie on back, knees bent, feet flat on floor, arms by sides.

Lift hips until knees, hips, and shoulders are aligned.

Helps strengthen glutes and core, preventing anterior pelvic tilt.

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4. Seated Cable Row

How to perform:

Sit upright, grasp V-bar attached to cable machine, arms extended.

Pull V-bar towards abdomen, squeeze back muscles for 5 seconds.

Strengthens middle back, improves shoulder retraction.

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5. Wall Angels

How to perform:

Stand with back against wall, feet a few inches away.

Form a W with arms at shoulder height, then stretch to form a Y overhead.

Strengthens shoulders and back, stretches chest muscles to combat rounded upper back.

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These exercises, performed regularly and correctly, can significantly enhance posture and mitigate the effects of prolonged sitting.

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