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Bad Posture: Back Exercises You Should Recommend To Your Clients

Sketch diagram of a spine

As a physical fitness trainer, one of the most common issues you will encounter with your clients is bad posture. In fact, bad posture is so common that it’s estimated that over 85% of all adults experience some sort of back pain at some point in their lives.

Bad posture can result from various factors such as sitting for prolonged periods at a desk, lack of physical activity, carrying heavy objects, and even genetic predisposition. The good news is that there are various back exercises that can help improve your client’s posture and alleviate any discomfort associated with it.

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In this blog post, we’ll discuss some back exercises that you can recommend to your clients to help them achieve better posture. But before that, let’s learn about some key things that can result in bad posture:

What Causes Bad Posture?

I.T. workers working on desk PC with bad posture

Bad posture can result from various factors, including:

  • Sedentary lifestyle:Sitting for extended periods without proper support or breaks can lead to slouching, hunching, and other postural problems.
  • Weak core muscles:A weak core can contribute to poor posture by causing the spine to curve unnaturally and placing excessive stress on the back muscles.
  • Poor ergonomics:Using poorly designed furniture or equipment, such as an uncomfortable chair or a computer monitor that is too low, can cause strain on the neck, shoulders, and back.
  • Improper footwear: Shoes that lack adequate support or have a high heel can throw off the body’s alignment and lead to postural problems.
  • Excess weight:Carrying extra weight can strain the spine and cause it to curve unnaturally, leading to poor posture.
  • Stress:Tension and stress can cause the muscles to contract, leading to hunching or slouching.
  • Injuries:Trauma or repetitive strain injuries can cause muscles to weaken or tighten, leading to postural problems.
  • Aging:As we age, the spine and other parts of the body may experience wear and tear, leading to postural changes.

Improving posture involves certified fitness trainersidentifying the underlying cause of the problem and taking steps to address it, such as through exercise, ergonomic adjustments, and lifestyle changes.

Back Exercises That Can Help Improve Bad Posture

1. Plank

The plank is an excellent exercise for improving posture as it engages the entire body, including the core, back, and shoulders. To perform the plank, your client should start in a push-up position, with their forearms and elbows placed on the yoga mat. Clients should ensure their back issmooth and straight and their core engaged while holding this position for 30 seconds to one minute.

A woman planking on her pink yoga mat

2. Deadlift

The deadlift is a compound exercise that targets multiple muscle groups, including the back, glutes, and hamstrings. It helps improve posture by strengthening the muscles that support the spine. Your client should start with their feet shoulder-width apart, their back straight, and their core engaged. They should then bend their knees and lower their body until they can grab the bar with both hands. They should lift the bar by pushing through their heels and keeping their back straight.

A man doing rounds of deadlift

3. Superman

The superman exercise targets the lower back and helps to strengthen the muscles that support the spine. To perform the superman, your client should lie face down on a mat while extending the legs wide open. They should then raise their legs, one arm, and the chest off the floor simultaneously while keeping their neck neutral. They should hold this position for a few seconds before returning to the starting position.

4. Wall Angels

Wall angels are an excellent exercise that fitness trainers can recommend for improving posture as they help to stretch and strengthen the muscles in the upper back and shoulders. To perform wall angels, an exercise instructor should tell clients to stand with their back against a wall, with their feet shoulder-width apart. They should then raise their arms to shoulder height and place their elbows and wrists against the wall. Tell them tothen move their arms up and down slowly while keeping their back, elbows, and wrists in contact with the wall.

5. Bird Dog

The bird dog exercise is another greatback exercise for improving posture as it helps to strengthen the muscles in the lower back and core.

Fitness instructor correcting back posture of a woman

To perform the bird dog, your client should start by directly placing the hands on a flat surface in line with their shoulders, while the knees should be positioned in line with the hips. As a fitness instructor, it’s your job to tell them to extend their right arm and left leg until they are parallel to the ground. They should hold this position for a few seconds before returning to the starting position and repeating it on the other side.

6. Bridges

The bridge exercise targets the muscles in the lower back, glutes, and core. It helps to strengthen these muscles, which are important for maintaining good posture. To perform the bridge, your client should lie on their back with their knees bent and their feet flat on the ground. They should then lift their hips off the ground while squeezing their glutes and engaging their core. They should hold this position for a few seconds before returning to the starting position.

Remember that the exercises mentioned in this blog post are just a few examples of exercises that can help improve posture. By incorporating these exercises into your clients’ workout routines, a certified fitness trainercan help them achieve better posture and lead a healthier life.

Become A Certified Fitness Instructor and Help Your Clients Improve Their Posture!

If you’re interested in helping others improve their posture, consider becoming a certified fitness instructor with W.I.T.S Education.

W.I.T.S. Education’s website offers a variety of online courses related to health and fitness. These courses provide basic training, education, and knowledge and teach advanced strategies and skills such as client management.

The website offers comprehensive personal training courses as well as specialized continuing education courses for fields such as senior fitness training and youth fitness training. After completing these courses, you will be qualified to work as a personal health and fitness coach in your chosen niche. Additionally, the website’s blog provides the latest industry updates, workout motivation advice, and other content.

So, if you have any questions or concerns, the W.I.T.S. team is available to assist you with the registration process and address any inquiries.


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