{"id":25282,"date":"2022-04-16T10:00:00","date_gmt":"2022-04-16T14:00:00","guid":{"rendered":"https:\/\/blog.classpass.com\/?p=25282"},"modified":"2022-05-12T14:55:42","modified_gmt":"2022-05-12T18:55:42","slug":"stretches-to-improve-posture","status":"publish","type":"post","link":"https:\/\/blog.classpass.com\/stretches-to-improve-posture\/","title":{"rendered":"The Best Posture Stretches"},"content":{"rendered":"\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-size: inherit; font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen-Sans, Ubuntu, Cantarell, 'Helvetica Neue', sans-serif;\">Have you ever wondered where that mysterious ache in your neck or back comes from? Chances are, it\u2019s not from your weekly workouts. Poor posture is one of the leading causes of injuries inside and outside the studio doors! Since it\u2019s a gradual transition, it\u2019s hard to notice how bad it\u2019s gotten over time. The good news? It\u2019s easily correctable and simple to maintain, with a tailored workout regimen (posterior chain\/core exercises), and with proper stretching.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Do these five stretches to improve your posture:<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li> Chest and shoulder opener <\/li><li> Neck tucks <\/li><li> Levator scapulae stretch <\/li><li> Prone cobra stretch <\/li><li> Thoracic release <\/li><\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">These five stretches performed alongside these workouts will have you standing taller, experiencing less pain and feeling way more confident in your day-to-day life!<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><a href=\"https:\/\/www.youtube.com\/watch?v=CdAQzVIatlE\">Chest &amp; Shoulder Opener<\/a><\/strong><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Since we primarily move in a forward direction from walking, holding things or typing at a computer, we tend to use our chest and shoulder muscles more than the backsides of our bodies. This causes our chest and shoulder muscles to be more strong and stiff as a result. This causes poor mobility, and leads to back pain and rounded shoulders. This shoulder and chest stretch will allow you to relieve these muscles, allowing increased mobility to build the foundation for better posture.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Wall Chest Stretch for Shoulder Relief\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/CdAQzVIatlE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><a href=\"https:\/\/www.youtube.com\/watch?v=7Ey-bSHC0Oc\" target=\"_blank\" rel=\"noopener noreferrer\">Neck Tucks<\/a><\/strong><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Forward head posture (aka \u201ctext neck\u201d) is becoming more and more common in today\u2019s digital age. If you\u2019re glued to your computer or your head is buried in your smartphone, this is a stretch that needs to be in your daily repertoire. It\u2019s also easy enough to do periodically throughout the day right from your desk! Begin with a deep breath in, and slowly exhale while tucking your chin back as far as possible while keeping it level with the ground.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Chin Tuck Exercise - Before and After text neck\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/7Ey-bSHC0Oc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><a href=\"https:\/\/www.youtube.com\/watch?v=TxYMssxpPGA\" target=\"_blank\" rel=\"noopener noreferrer\">Levator Scapulae Stretch<\/a><\/strong><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">(3:45 of video)<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">This stretch is an absolute essential for anyone suffering from forward head posture and the neck pain associated with it! This muscle is the one responsible for holding your head in this bad position, hence the added soreness! Doing this twice a day (lunch and before bed) will allow you to relieve the tension in these muscles.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Corrective Exercise # 2 - Forward Head Posture\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/TxYMssxpPGA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><a href=\"https:\/\/www.youtube.com\/watch?v=IeKnHtGysBc\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\"><strong>Prone Cobra Stretch<\/strong> <\/span><\/a><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">This will help strengthen your back, and also help build mobility in your shoulder and chest muscles. If you\u2019re looking to take this stretch to the next level, try adding some forward reaches, and arcs (like you\u2019re making a snow angel) to further increase mobility and strengthen your back muscles! Remember to always keep your chin tucked.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-embed\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/www.youtube.com\/watch?v=0RAs3-Yx8oo\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><a href=\"https:\/\/www.youtube.com\/watch?v=IeKnHtGysBc\" target=\"_blank\" rel=\"noopener noreferrer\">Thoracic Release<\/a><\/strong><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">If you have chronic backaches, this stretch is an absolute must. While it\u2019s common to think that your lower back causes the majority of the pain, that\u2019s actually a myth. Our thoracic spine (the central region) is often the culprit. One of my biggest tips to clients and students is to look above and below the area that\u2019s hurting. This stretch helps release tension in your lower and upper back as a result. Pro tip: always focus on your breath in this stretch for your own safety, and also to see the best results!<\/span><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Exercises for Better Health : How to Stretch Out the Thoracic Spine\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/FgpAvpjDKTU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>These stretches for posture will have you standing taller, experiencing less pain and feeling way more confident in your day-to-day life!<\/p>\n","protected":false},"author":23469,"featured_media":25283,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[1301],"tags":[],"class_list":["post-25282","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Best Posture Stretches - ClassPass Blog<\/title>\n<meta name=\"description\" content=\"These stretches for posture will have you standing taller, experiencing less pain and feeling way more confident in your day-to-day life!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/classpass.com\/blog\/stretches-to-improve-posture\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Best Posture Stretches - ClassPass Blog\" \/>\n<meta property=\"og:description\" content=\"These stretches for posture will have you standing taller, experiencing less pain and feeling way more confident in your day-to-day life!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/classpass.com\/blog\/stretches-to-improve-posture\/\" \/>\n<meta property=\"og:site_name\" content=\"ClassPass Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/classpass\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-04-16T14:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-05-12T18:55:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/classpass.com\/blog\/wp-content\/uploads\/2018\/11\/cobra-pose-posture-stretches.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Bernardo Stogmuller\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@classpass\" \/>\n<meta name=\"twitter:site\" content=\"@classpass\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Bernardo Stogmuller\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/classpass.com\/blog\/stretches-to-improve-posture\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/classpass.com\/blog\/stretches-to-improve-posture\/\"},\"author\":{\"name\":\"Bernardo Stogmuller\",\"@id\":\"https:\/\/classpass.com\/blog\/#\/schema\/person\/807644feafad32ec3d049781dfedfe90\"},\"headline\":\"The Best Posture Stretches\",\"datePublished\":\"2022-04-16T14:00:00+00:00\",\"dateModified\":\"2022-05-12T18:55:42+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/classpass.com\/blog\/stretches-to-improve-posture\/\"},\"wordCount\":566,\"publisher\":{\"@id\":\"https:\/\/classpass.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/classpass.com\/blog\/stretches-to-improve-posture\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/blog.classpass.com\/wp-content\/uploads\/2018\/11\/cobra-pose-posture-stretches.jpg\",\"articleSection\":[\"Wellness &amp; 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