What are exercises for better posture and flexibility?

Question

I know it's a big question but i'm a guy who tend to sit all day long on a chair, sometimes without a great posture, arching my back and not sitting straight.

I want to know if there's a key exercise to regain a good posture. Also what are exercises to gain flexibility?

I've look on the internet but there is so much information everywhere don't know where to start. Maybe if you have exercise that target the back at first, that would be a great for a beginning.

Answer 1

Take a look at this article on the "Third World Squat". It will help you identify what the problem areas are from sitting all day.

The problem we see is this:

• Lack of strength in the posterior chain. You aren't using these muscles while sitting in a chair.
• Lack of flexibility in the hip flexors, calves, hamstrings
• Too much flexibility in the glutius maximus.

If you want to stick with body weight exercises, which would be enough to correct this:

• Start with back extensions (also known as "hypers" or hyperextensions).
• Next you'll need to start stretching out the problem areas.

From this point you have a couple paths you could go down to maintain good posture and the additional strength you've accumulated to support it. You could either go down the strength training route, or you can go down the pilates route. Pilates provides a combination of body weight exercises designed to improve both flexibility and strength. Strength training provides the ability to strengthen your muscles to the point where slouching is just not possible. It really depends on what suits you best.

Answer 2

I'm a software developer and also sit all day. I've seen some improvement of my posture doing kettle-bell swings 3 times a week.