Improve your posture, core strength & overall health

With the majority of people working from home it is important to make sure that you are sitting comfortably and safely otherwise incorrect posture can lead to aches and pains.

This may not be easy to do in practice as our temporary home offices in many cases are not as ideal as when we are at our normal place of work.

We have some simple to do exercises that will help improve posture, your overall health and will give you some beneficial time away from your desk.

The following exercises are some great examples to help improve your posture and all you need is a simple accessory, a posture band.

Don't have a posture band? Not to worry, you can pick up an approved and great value band below & in the meantime you can practice while you wait for it to be delivered.

These exercises only need 10 to 15 minutes a day and will help improve your core strength which is beneficial to your health overall.

Exercise 1 - The Pull Apart

Repeat the following 10 times:

Place your hands in to both loops of your band and then hold your band behind your shoulders.

Then gently pull your arms apart keeping tension on your band.

You can practice this exercise without a band if you are waiting for one to arrive and it will still help with your flexibility.

Exercise 2 - Shoulder Rotation

Repeat the following 10 times:

With both hands in the loops of your band, pull it apart in front of you.

Then, raise your arms up and lift the band over and behind your head, towards your hips.

Then do this in reverse back to the starting position and repeat.

As before, you can practice this exercise without a band but try to keep your arms apart as if you are using the band.

Exercise 3 - Single Arm Shoulder Press

You can do this exercise with a small weighted object if you do not have a band but make sure the object is not too heavy, you just want it to simulate some tension as if you were using the posture band.

When using a band:

Place your foot in one of the loops and your hand in the other.

Now, starting with your hand just over shoulder height, raise your hand in front of you to above your head pushing straight upwards, hold for a brief moment, then return back to the starting position. Repeat 10 times then switch to your other arm.

If you do not have a band:

Whilst holding your object of choice, start with your arm out straight just above shoulder height. Raise your hand above your head and hold for a brief moment, then return back to the starting position. Repeat 10 times then switch to your other arm.


Exercise 4 - Lateral Raise or Side Raise

You can also do this exercise with a small weighted object if you do not have a band but, as before make sure the object is not too heavy, you just want it to simulate some tension.

When using a posture band:
Place the posture band over one foot and your hand like before and with a straight arm, lift your arm to the side this time and raise up to just above shoulder height. Hold for a brief moment and then return to the starting position. Repeat 10 times and then switch to your other arm.

If you do not have a band:
Whilst holding your object in one hand at your side, lift your arm up keeping it straight up until you are just above shoulder height and hold for a brief moment. Lower your arm back down and repeat 10 times before switching to your other arm.

Exercise 5 - The Bent Over Fly

Repeat 10 times:

Place the posture band behind your back with your hands in the loops.

Then, bend forwards whilst keeping your back straight and keep your arms straight out behind you. Stretch the band outwards and raise the band. Finally squeeze your shoulder blades at the highest point of movement and then return back to the starting position.

You can do this exercise whilst holding 2 objects of equal weight in either hand if you do not have a band. Ensure they are not too heavy you only want them to simulate some tension as if you were using the posture band.

Remember, exercise should always be done safely and slowly. Do not over do it and always ensure to take deep breaths during your exercises.