Working on your laptop and scrolling on your phone involves just two positions, sitting on a chair and lying down on a bed. Most people are in these positions the entire day and fail to notice how they gradually damage their posture. From tech necks to back pain, a variety of physical problems arise from having a bad posture. But did you know that dedicated exercise moves can help you improve your posture quickly? In a video going viral on the internet, personal trainer Maddy Biddulph shared six exercises with a resistance band that can help fix posture, with Fit & Well. These can be done at home and all you need is a looped resistance band. Check them out below!

Overhead pull apart

Stand straight on a mat and hold the resistance band with both your hands. Now raise your hands upwards and move them overhead to the back of your neck while stretching the band such that it expands over the length of your shoulders. Let go and bring your hands to the front again. Biddulph suggests doing twelve to fifteen reps of this move.

Banded arm circle

While standing on a mat place the back of your hands on the two sides of the band such that you are pushing it apart from the back of your palms. Now, keep your hands raised to the front with your back straight and make small arm circles while stretching the band. Try doing twelve to fifteen reps of the exercise.

Bow and arrow sets

Hold the two sides of the resistance band with your left hand placed near your right shoulder joint. And your right raised by your side stretching the band horizontally. Now fold your right hand from the elbow to rest and then stretch again. The exercise mimics shooting a bow from an arrow to the side and must be performed in twelve to fifteen reps on each side.

Front raise

With your left hand, hold one side of the band on the top of your thigh while standing. Now hold the other end of the band with your right hand and stretch the band upwards such that you are completely raising your arm to the front to be parallel to the floor. Try doing three reps of twelve to fifteen raises on each side.

Pull apart rotation

Stand on a mat while holding the resistance band inside your closed fists and stretching it wide. Now, move your upper body by turning it towards left and right. Perform twelve to fifteen reps of this.

Lateral raise

Now keep standing and place your left hand on the side of your hip while holding the band inside your fist. Now, with your right hand, hold the other end of the band and pull it upwards so that your hand is completely raised to the side. Release and repeat again for three reps of twelve to fifteen moves per side.

Why resistance band exercises?

Resistance bands help the body stretch that extra inch that we might not normally stretch. Additionally, they add pressure and thus, impact the muscles more than normal exercises. As per a 2016 study published in the Journal of Physical Therapy Science, elastic band exercises helped lengthen the pectoralis major and corrected rounded shoulder and forward head posture. Thus, doing these exercises can help improve that sluggish posture that many of us have obtained over the years of working and resting all day long. Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.