To stand straighter, you need to strengthen the postural muscles that stabilize the spine, keep the shoulders back, and prevent slouching.
Some muscles are on the surface, such as the Trapezius muscles, which form a triangle from the base of the neck to the middle of the shoulders and are used to move the shoulder blades, or the latissimus dorsi, which are fan-shaped and cover the lower half of the back and are used for extension, adduction and internal rotation of the arms.
A little deeper, we find the Rhomboids (major and minor), muscles that bring the shoulder blades together.
Posture also depends on deeper back muscles, which are very important stabilizers. These muscles are worked with planks and lateral planks.
Finally, to be complete with the muscles that play a role in posture, let us note that the neck muscles must be worked to avoid the head being thrown forward (the deep muscles of the neck must be strengthened by regularly tucking the chin (chin tucks). The Abs and Buttocks also play a significant role in posture, but we work them with exercises focusing on the thighs and buttocks.
1) There is no specific exercise for women or men when it comes to building muscle. Everyone is different, and both men and women who want to strengthen their backs should think about adapting the choice of exercises to their goals and their anatomy (body type, joint discomfort, physical condition) rather than their gender. However, be aware that on average, women recover twice as quickly as men.
2) There is no miracle exercise that will strengthen your back in a few days. If you train this area of the body regularly (between 2 and 3 times a week), you should feel the first results after about 1 month. They will be slight and subtle, but they will be there! However, expect between 4 and 6 months to see truly noticeable results.
3) By practicing an exercise that uses certain muscles, you send a message to your body: “I need more power, strengthen this muscle!” The body will then begin an adaptation process by creating additional muscle tissue and repairing micro-injuries inflicted on the muscle. Rest assured, these micro-injuries are natural after unusual and demanding muscle use! They are what cause muscle soreness. To “repair” your muscles, your body will need building blocks: energy, proteins, and certain amino acids. To strengthen your glutes, you will therefore need to be patient, consistent, and adopt a diet adapted to your new needs (You need proteins: meat, eggs, oilseeds, legumes, etc.).
4) Never neglect warming up. The goal of a warm-up is to prepare the body for exercise. It increases body temperature, stimulates blood circulation, and awakens the muscles.
We start standing with shoulder circles, 30 seconds forward then 30 seconds backward. We continue with about ten flexions (round back) extensions (hollow back) then a little walking on the spot while swinging the arms well)
Start :
We start lying on our stomach, arms stretched out in front of us, forming a Y with our torso, palms facing down.
Move :
Raise your arms and hold the position for a few seconds. Look at the ground to avoid creating tension in your neck and keep your head aligned with your back.
Action :
Perform 10 repetitions, contracting your shoulder blades firmly each time.
 |
 |
a
Start :
We start lying on our stomach, arms stretched out horizontally, forming a T with our torso.
Move :
We raise our arms and hold the position for a few seconds.
Action :
Perform 10 repetitions, contracting your shoulder blades firmly each time.
 |
 |
a
Start :
We start lying on our stomach, arms stretched out along our chest.
Move :
Draw your shoulders back by opening your ribcage and squeezing your shoulder blades together. Keep your palms facing the ceiling. Pull your hands and arms toward your feet. Lift your head and chest off the floor. Hold for 10 seconds, then relax for 5 seconds.
Action :
Perform 10 repetitions, contracting your shoulder blades firmly each time.
 |
 |
a
Dumbbell rows directly target your lats, trapezius muscles, rhomboids, and also your biceps and posterior deltoids. It's a complete movement that strengthens and tones your back while also strengthening your arms. As a bonus, you also strengthen your stabilizing muscles, which improves your posture and helps prevent lower back pain.
Start :
We start leaning forward, one hand resting on a low table, a chair or a bench, the other arm is hanging and holding a weight (For my part a 4 kg dumbbell but everyone must adapt to force a little but not too much during the exercise. It is often said that we should not be able to do more than 2 reps more than planned. If this is the case, the weight is too light).
Move :
The movement consists of raising the weight while keeping the elbow close to the body. Keep your back straight, and keep your abs firmly engaged to avoid any arching or rounding. No rotation of the torso, no thrusting of the hips. The forearm must remain vertical and the movement fluid.
Inhale just before you pull, then exhale at the top of the movement. Inhale again as you lower. This breathing pattern helps you stabilize your core and maintain control throughout the entire movement.
Action :
Perform 12 repetitions, contracting your shoulder blades firmly each time (you shouldn't pull with just your arm!). Repeat on the other side.
 |
 |
a
The Bird Dog is a very effective exercise for anyone looking to remobilize their back muscles. The Bird Dog is an exercise that primarily strengthens the spinal erectors. These are the muscles that surround the spine, allowing for its movement and playing a key role in maintaining posture. The gluteus maximus is used to lift the leg.
Start :
Get on your knees and place your hands on the floor; they should be directly below your shoulders. Your back should be in a neutral position, with your lower back tense and your pelvis tilted backward.
Move :
The movement consists of extending one arm and the opposite leg while maintaining balance. The goal is for the body and the two raised limbs to form a straight line. Push your heel as far as possible, not your toes. Contract your abs to prevent your back from arching. Look in a direction that doesn't put strain on your neck.
Action :
Perform 10 alternating repetitions three times.
 |
 |
a
The glute bridge is an isometric contraction exercise that strengthens muscles and promotes back tone.
Start :
Lying on your back with your legs bent and your arms at your sides.
Move :
Lift your buttocks, making sure to keep your back straight. Hold for 5 seconds and rest for 10 seconds.
Action :
Perform five times.
 |
 |
a
Core strengthening works the deep muscles of the back and abdominals. It is highly recommended for preventing and relieving back problems by improving back stability during movement.
Start :
Place yourself on the floor, facing the ground, supporting yourself only on your elbows and toes.
Move :
Keep your back horizontal (buttocks neither too high nor too low). During the exercise, voluntarily contract your glutes and tighten your stomach (continue breathing). Your eyes are looking at your forearms, so your head should remain straight (do not look forward). Your legs should be as straight as possible. Voluntarily contract your abdominal muscles and glutes.
Action :
Hold for 30 seconds and rest for 10 seconds. Repeat 3 times.
 |
 |
a
This exercise works the lower back, abdominals, and hip muscles (gluteus medius).
Start :
Place your elbow on the floor under your shoulder, and your feet one on top of the other.
Move :
Push through your foot and elbow to lift your entire body off the ground. Keep your pelvis aligned with your shoulders (it shouldn't fall forward or backward). During the exercise, voluntarily contract your glutes and tighten your stomach (keep breathing). Your back should be straight (you can draw a straight line from the middle of your knees to the top of your head, passing through your spine).
Action :
Hold the position for 30 seconds. Do this on each side.
 |
 |
a
Stretching at the end of the session is very important to limit pain the next day if you have worked well.
Start :
In profile to a support, block one of your elbows and place your hand behind your head.
Move :
Slowly rotate your torso in the opposite direction to stretch your pecs.
Action :
Hold the position for 30 seconds. Do this on each side.
The muscles in the back of the legs, namely the hamstrings and calves, are greatly stretched during this exercise. You should feel this intensely while keeping your heel on the ground. The glutes are also stretched but play more of a stabilizing role in this movement.
Start :
Stand facing a wall with your feet hip-width apart. Move into a lunge position (one leg straight and the other bent), with your hands on the wall.
Move :
Bring your hips toward the wall and maintain a straight rectus. Try to keep your heels glued to the floor. You should feel the stretch in the muscles of your back leg.
Action :
Stay in this position for up to 30 seconds before switching legs.
By tilting your head to the sides, you stretch the upper bundle of your trapezius muscles, and by tilting your head down, you stretch it along your spine, in its height
Start :
Stand with your back straight and your shoulders relaxed.
Move :
Tilt your head to the right without raising your right shoulder to feel the stretch in your left trapezius along your neck. Hold this position for 30 seconds to 1 minute, depending on your ability, without forcing it.
Action :
Repeat the movement on the left side, then head down, and head up, returning to the center between each movement.
Start :
Start on all fours with your wrists aligned with your shoulders and your knees aligned with your hips. Keep your back straight and your gaze directed toward the floor.
Move :
As you inhale, round your back toward the ceiling, tucking your chin toward your chest. Imagine you want to round your back like a cat stretching. Hold this position for a few seconds, breathing deeply and feeling the stretch in your back. As you exhale, arch your back, lowering your belly toward the floor while lifting your head and tailbone toward the sky. Feel the stretch in your belly and chest. Take the time to feel the opening in your thorax. Hold this position for a few seconds as well.
Action :
Alternate between these two positions for 5 to 10 breaths. Focus on the fluid movement and synchronizing with your breathing. This not only deepens the stretch, but also calms your mind.
a
