Poor posture can lead to neck pain, back pain, headaches, and muscle stiffness. Whether you sit for long hours or experience discomfort while standing, home-based physiotherapy exercises can help correct posture, relieve pain, and strengthen muscles.

Common Postural Issues

🔹 Forward Head Posture – Hunching forward, causing neck and shoulder pain.
🔹 Rounded Shoulders – Slouching that weakens upper back muscles.
🔹 Anterior Pelvic Tilt – Excessive lower back arch leading to pain.
🔹 Flat Back Posture – Lack of spinal curvature affecting movement.
🔹 Text Neck Syndrome – Strain from excessive phone or computer use.

Best Home Physiotherapy Exercises for Better Posture

🏋 1. Chin Tucks (For Forward Head Posture)
👉 Sit or stand tall. Gently tuck your chin back as if making a double chin.
👉 Hold for 5 seconds and repeat 10-15 times.

🏋 2. Shoulder Blade Squeeze (For Rounded Shoulders)
👉 Sit upright and squeeze your shoulder blades together.
👉 Hold for 5 seconds, repeat 10 times.

🏋 3. Cat-Cow Stretch (For Spinal Mobility)
👉 Get on all fours, arch your back up (cat) and then down (cow).
👉 Repeat 10-15 times for flexibility.

🏋 4. Wall Angels (For Upper Back Strength)
👉 Stand with your back against a wall, raise your arms overhead like making a snow angel.
👉 Perform 2-3 sets of 10 reps.

🏋 5. Pelvic Tilt Exercise (For Lower Back Support)
👉 Lie on your back, flatten your lower back against the floor by tightening your abs.
👉 Hold for 10 seconds, repeat 10 times.

🏋 6. Core Strengthening (Planks & Bridges)
👉 A strong core supports good posture.
👉 Do 30-second planks and 10-15 glute bridges daily.

Tips to Maintain Proper Posture Daily

✅ Sit with your feet flat on the ground and back straight.
✅ Avoid slouching when using a phone or laptop.
✅ Adjust desk and screen height to reduce strain.
✅ Take movement breaks every 30-60 minutes.
✅ Use a firm chair with proper lumbar support.

Why Choose Home Physiotherapy for Posture Correction?

🏡 Convenience: Get expert physiotherapy care at home.
💪 Customized Exercise Plans: Target your specific posture issues.
🔄 Pain Relief & Mobility: Reduce discomfort and stiffness.
📅 Flexible Scheduling: Book sessions at your convenience.

Book a Home Physiotherapy Session in Nagpur!

Correct your posture and relieve pain with Physiook Physiotherapy.

📞 Call Now: [9209894949]
📧 Email: physiook44@gmail.com

✅ Strengthen your posture, prevent pain, and move better! 💪🔥