If you missed part one of this series you can view it here - https://steemit.com/health/@chris.erasmus/exercises-and-stretches-that-will-improve-your-posture-part-1

As a precursor, anyone reading this post who is not following a balanced exercise routine should put that on the top of their to-do list. In the past, I have been guilty of focusing on certain body parts and neglecting others. For example, I focused a lot of my time and energy in the gym on bench presses and curls, whilst working a office job and slouching in a chair all day, this can actually worsen your posture. If you aren't sure where to begin, speak to a personal trainer and get the right advice. I would also highly recommend chiropractic adjustment, although the effectiveness varies from person to person.

#4 Close grip row

This exercise can be performed at the gym on a cable row machine using a V-bar or at home standing with a resistance band. The key is to keep your back straight and puff your chest out. Brace your abs and keep your head up, pull the V-bar back towards your torso while squeezing your shoulder blades. Complete 3 sets of 8-10 repetitions.

#5 Deadlift

The good old deadlift. It would be an understatement to say this is just a "back" exercise, this exercise is truly a full-body workout that incorporates just about every muscle in your body and is one of the most important exercises for building strength and improving posture. I'll leave you with this handy begginers guide - https://www.bodybuilding.com/fun/how-to-deadlift-beginners-guide.html

#6 Repeated extension in lying

Start by lying on the floor face down, place your hands at your sides at shoulder level as if you are going to do a push up. Keep your back relaxed and hips on the floor, push your shoulders up and slowly straighten your arms. Go as far as you comfortably can and then lower yourself to the starting position. I would not advise holding this position, but simply repeat the up and down motion 8 to 10 times for a total of 3 sets.

There we go guys, between part 1 and 2 you should have a lot to work with, let me know what you think in the comments below.

Sources

• https://www.bodybuilding.com/exercises/main/popup/name/seated-cable-rows

• http://www.stretching-exercises-guide.com/back-stretches.html

• https://www.physioadvisor.com.au/injuries/lower-back/lumbar-disc-bulge/

• https://www.businessinsider.com.au/five-exercises-to-fix-hunchback-posture-from-office-work-2011-10?r=US&IR=T

• http://www.swolept.com/posts/how-to-have-a-straight-back-your-guide-to-good-posture