{"id":3865,"date":"2023-06-19T12:09:11","date_gmt":"2023-06-19T09:09:11","guid":{"rendered":"https:\/\/www.drgorkemmuratoglu.com\/en\/\/?p=3865"},"modified":"2023-12-08T16:41:40","modified_gmt":"2023-12-08T13:41:40","slug":"gaita-nakli-ile-flora-nakli-ayni-midir","status":"publish","type":"post","link":"https:\/\/www.drgorkemmuratoglu.com\/en\/what-are-exercises-to-correct-posture\/","title":{"rendered":"What are Exercises to Correct Posture?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_73 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u0130\u00e7indekiler<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.drgorkemmuratoglu.com\/en\/what-are-exercises-to-correct-posture\/#Exercises_You_Can_Do_to_Correct_Poor_Posture\" title=\"Exercises You Can Do to Correct Poor Posture\">Exercises You Can Do to Correct Poor Posture<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.drgorkemmuratoglu.com\/en\/what-are-exercises-to-correct-posture\/#1_Chest_Opening_Exercise\" title=\"1. Chest Opening Exercise:\">1. Chest Opening Exercise:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.drgorkemmuratoglu.com\/en\/what-are-exercises-to-correct-posture\/#2_Wall_Pasting\" title=\"2. Wall Pasting:\">2. Wall Pasting:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.drgorkemmuratoglu.com\/en\/what-are-exercises-to-correct-posture\/#3_Neck_Stretching_Exercise\" title=\"3. Neck Stretching Exercise:\">3. Neck Stretching Exercise:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.drgorkemmuratoglu.com\/en\/what-are-exercises-to-correct-posture\/#4_Scapula_Tightening\" title=\"4. Scapula Tightening:\">4. Scapula Tightening:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.drgorkemmuratoglu.com\/en\/what-are-exercises-to-correct-posture\/#5_Bridge_Exercise\" title=\"5. Bridge Exercise:\">5. Bridge Exercise:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.drgorkemmuratoglu.com\/en\/what-are-exercises-to-correct-posture\/#6_Plank_Exercise\" title=\"6. Plank Exercise:\">6. Plank Exercise:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.drgorkemmuratoglu.com\/en\/what-are-exercises-to-correct-posture\/#7_Abs_Exercises\" title=\"7. Abs Exercises:\">7. Abs Exercises:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.drgorkemmuratoglu.com\/en\/what-are-exercises-to-correct-posture\/#8_Breast_Lift\" title=\"8. Breast Lift:\">8. Breast Lift:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.drgorkemmuratoglu.com\/en\/what-are-exercises-to-correct-posture\/#9_Spine_Stretch\" title=\"9. Spine Stretch:\">9. Spine Stretch:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.drgorkemmuratoglu.com\/en\/what-are-exercises-to-correct-posture\/#10_Prone_Arm_and_Leg_Raise\" title=\"10. Prone Arm and Leg Raise:\">10. Prone Arm and Leg Raise:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h1 class=\"mediz-single-article-title\"><span class=\"ez-toc-section\" id=\"Exercises_You_Can_Do_to_Correct_Poor_Posture\"><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Exercises You Can Do to Correct Poor Posture<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Poor posture can be caused by many reasons, such as those who work in front of the computer for a long time, those who carry heavy loads and genetic factors. <\/span><span style=\"vertical-align: inherit;\">A healthy posture is essential for spine health and overall comfort. <\/span><span style=\"vertical-align: inherit;\">Correct posture respects the natural curves of the spine and maintains muscle balance. <\/span><span style=\"vertical-align: inherit;\">Some exercises you can do to correct poor posture are:<\/span><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Chest_Opening_Exercise\"><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">1. Chest Opening Exercise:<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">While standing or sitting, pull your shoulders back and squeeze your shoulder blades together.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Hold this position for 5-10 seconds and then relax.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Repeat this exercise 10-15 times a day.<\/span><\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"2_Wall_Pasting\"><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">2. Wall Pasting:<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">With your back facing the wall, your heels, hips, shoulders and the back of your head should touch the wall.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Hold this position for 20-30 seconds.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Repeat this exercise several times a day.<\/span><\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"3_Neck_Stretching_Exercise\"><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">3. Neck Stretching Exercise:<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Slowly tilt your head to one side, allowing your ear to point toward your shoulder.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Hold for 20-30 seconds and switch to the other side.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Repeat on each side 3-4 times a day.<\/span><\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"4_Scapula_Tightening\"><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">4. Scapula Tightening:<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">While keeping your hands on the sides of your hips, bring your shoulder blades together and squeeze them.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Hold this position for 10 seconds and then relax.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Repeat 10-15 times a day.<\/span><\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"5_Bridge_Exercise\"><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">5. Bridge Exercise:<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Lie on your back and bend your knees.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Lift your hips up and keep your waist straight as you plant your feet on the floor.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Stay in this position for 20 seconds and then lower slowly.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Repeat this exercise 10 times a day.<\/span><\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"6_Plank_Exercise\"><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">6. Plank Exercise:<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Start in a push-up position but land on your elbows.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Make sure your body is in a straight line.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Stay in this position for 20-30 seconds and then rest.<\/span><\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"7_Abs_Exercises\"><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">7. Abs Exercises:<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Basic abdominal exercises can help strengthen the muscles that support your posture.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">For example; <\/span><span style=\"vertical-align: inherit;\">You can try exercises such as crunches, leg lifts and cycling.<\/span><\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"8_Breast_Lift\"><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">8. Breast Lift:<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">On a door frame, place your hands on either side of the frame and push your chest forward.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Repeat this movement several times a day, holding it for 20-30 seconds.<\/span><\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"9_Spine_Stretch\"><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">9. Spine Stretch:<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Start in an all-fours position. <\/span><span style=\"vertical-align: inherit;\">Taking a deep breath, lift your head up and arch your spine downwards.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">As you exhale, lower your head down and arch your spine upward.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Repeat this movement 10-15 times a day.<\/span><\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"10_Prone_Arm_and_Leg_Raise\"><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">10. Prone Arm and Leg Raise:<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Lie on the floor with your face down. <\/span><span style=\"vertical-align: inherit;\">Then lift the opposite arm and leg at the same time.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Stay in this position for 3-5 seconds and then lower it.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Repeat 10 times on each side.<\/span><\/span><\/li>\n<\/ul>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">As a result<\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> , proper posture is essential for spinal health and overall comfort. <\/span><span style=\"vertical-align: inherit;\">The exercises listed above can help improve your posture. <\/span><span style=\"vertical-align: inherit;\">However, it is important to consult your doctor or a physiotherapist before starting any exercise routine. <\/span><span style=\"vertical-align: inherit;\">This is especially important if you have an existing injury or health problem. <\/span><span style=\"vertical-align: inherit;\">Performing each exercise with the correct technique will help you get the best results and minimize the risk of injury.<\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exercises You Can Do to Correct Poor Posture Poor posture can be caused by many reasons, such as those who work in front of the computer for a long time, those who carry heavy loads and genetic factors. A healthy posture is essential for spine health and overall comfort. Correct posture respects the natural curves &hellip; <a href=\"https:\/\/www.drgorkemmuratoglu.com\/en\/what-are-exercises-to-correct-posture\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">What are Exercises to Correct Posture?<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":3995,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[39],"tags":[],"class_list":["post-3865","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"_links":{"self":[{"href":"https:\/\/www.drgorkemmuratoglu.com\/en\/wp-json\/wp\/v2\/posts\/3865","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.drgorkemmuratoglu.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.drgorkemmuratoglu.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.drgorkemmuratoglu.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.drgorkemmuratoglu.com\/en\/wp-json\/wp\/v2\/comments?post=3865"}],"version-history":[{"count":5,"href":"https:\/\/www.drgorkemmuratoglu.com\/en\/wp-json\/wp\/v2\/posts\/3865\/revisions"}],"predecessor-version":[{"id":4097,"href":"https:\/\/www.drgorkemmuratoglu.com\/en\/wp-json\/wp\/v2\/posts\/3865\/revisions\/4097"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.drgorkemmuratoglu.com\/en\/wp-json\/wp\/v2\/media\/3995"}],"wp:attachment":[{"href":"https:\/\/www.drgorkemmuratoglu.com\/en\/wp-json\/wp\/v2\/media?parent=3865"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.drgorkemmuratoglu.com\/en\/wp-json\/wp\/v2\/categories?post=3865"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.drgorkemmuratoglu.com\/en\/wp-json\/wp\/v2\/tags?post=3865"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}