6 Mobility Exercises To Improve Your Posture
Whether you're working remotely or in the office, trying to stay active can seem near impossible, especially when the best part of your day is spent sitting at a desk.
However, keeping active is perhaps more important now than ever, as sitting for prolonged periods of time has been linked with a number of health concerns, including obesity, high blood pressure and even a greater risk of depression.
To add to that, sitting for more than seven hours a day can also have a negative impact on posture and joint mobility.
That’s why we’ve put together a list of equipment-free mobility exercises you can do to improve your posture and free up your joints.
WHY IS POSTURE IMPORTANT?
Having good posture is about more than looking good. It helps you to build strength, flexibility and balance which can help to reduce muscle pain and provide more energy throughout the day.
Proper posture also relieves stress on your muscles and ligaments, which can reduce your risk of injury.
HOW TO IMPROVE POSTURE?
Improving your posture helps you to become more aware of your muscles, making it easier to correct your own posture. As you work on your posture, you may start to notice some imbalances or areas of tightness.
Here are six mobility exercises to improve posture.
1. CAT-COW STRETCH
Sitting for prolonged periods is associated with a reduced range of motion in the mid-back, which can leave you feeling stiff. Practising cat-cow stretches restores movement in this area, while helping to relieve tension in your shoulders, neck and torso.
- Start on your hands and knees with your weight balanced evenly between all four points. Your wrists should be underneath your shoulders and your knees underneath your hips.
- As you inhale, look up and allow your belly to sink toward the ground as you extend your spine. This is cow pose.
- As you exhale, come into cat pose by arching your spine toward the ceiling and tucking your chin into your chest.
- Repeat this sequence for 10 slow repetitions.
2. CHILD’S POSE
This pose works to improve your posture by stretching and lengthening your spine, glutes and hamstrings. It also helps to release tension in your lower back and neck.
- Sit on your shins with your knees together, your big toes touching and your heels splayed out to the side.
- Fold forward at your hips and walk your hands out in front of you.
- Sink your hips back down toward your feet, so your bottom is aiming to touch your ankles. If your thighs won’t go all the way down, you can place a pillow under them for support.
- Gently place your forehead on the floor or turn your head to one side.
- Keep your arms extended as you relax your shoulders toward the ground.
- Hold this position for up to five minutes while continuing to breathe deeply.
3. DOWNWARD FACING DOG
The downward facing dog pose is an effective mobility exercise to relieve back pain, while also strengthening and aligning your back muscles. If practised regularly, it can help to improve posture.
- Lying with your stomach on the floor, press into your hands as you tuck your toes under your feet and lift your heels.
- Lift your knees and hips to bring your sitting bones up toward the ceiling.
- Bend your knees slightly and lengthen your spine.
- Keep your ears in line with your upper arms or tuck your chin all the way into your chest.
- Press firmly into your hands and keep your heels slightly lifted.
- Remain in this pose for up to a minute.
4. HIGH PLANK
The high plank pose helps to relieve pain and stiffness throughout your body while strengthening your shoulders, glutes and hamstrings. It is also a great way to build balance and strength in your core and back - both of which are important for good posture.
- Start on all fours and straighten your legs, lift your heels and raise your hips.
- Straighten your back, so you’re in a neutral spine position, and engage your abdominal, arm and leg muscles.
- Lengthen the back of your neck by slowly looking down at the floor. Make sure to keep your chest open and shoulders back.
- Hold this position for up to one minute at a time.
5. FORWARD FOLD
This standing stretch releases tension in your spine, hamstrings and glutes, while stretching your hips and legs. As you do this stretch, you should feel the entire back side of your body opening up and lengthening.
- Stand with your feet hip-width apart, knees slightly bent and arms by your sides.
- Exhale as you fold forward from the hips and bring your head towards the floor. Tuck your chin into your chest, relax your shoulders and think about extending the crown of your head toward the floor to create a long spine.
- Keep your knees straight but with a gentle bend, so they’re not locked. This will help to protect your back.
- Touch the floor with your fingertips or reach them as far as feels comfortable. You can also wrap your arms around your legs if you wish.
- Hold this pose for 30 to 60 seconds and don’t forget to breathe.
6. WALL SLIDES
Wall slides are great for tackling rounded shoulders and forward head posture, which are often a result of chronic sitting.
This exercise activates the deep neck flexors and the mid-back area, helping you to open up through the front of the body and adopt a more upright position.
- Stand with your back flat to a wall, touching the wall with your head and your entire back, so there is no arch in the lower back.
- Place your arms out to your side with your elbows bent at 90 degrees. Your elbows and the back of your hands should touch the wall.
- Slowly slide your arms up the wall, aiming to get your arms straight up overhead while maintaining all of the points of contact mentioned.
- When you reach the top, slowly reverse the motion, pulling your elbows down toward your hips.
- If you find it difficult to maintain contact between your lower back and the wall, you may need to step your feet further away from the wall and bend your knees.
- Slowly repeat this sequence 10 times, followed by a 10 second hold in the overhead reach position.
Requiring only a fraction of your time, these mobility exercises are an easy and accessible way to improve your posture. Plus, with no need for equipment, you can even try these posture exercises during the day to break up your busy work schedule.
Whenever or wherever you choose to do them, make sure you’re finding time to keep active and look after your posture.
Want more fitness tips? Check out The Best Workouts For You Based On Your Star Sign.
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Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!