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5 torso exercises for better posture
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5 torso exercises for better posture

Jul 21, 2025
11:55 am

What's the story

African-inspired exercises provide distinctive ways to improve posture through core strength and flexibility. Inspired by traditional African dance and movement practices, these exercises focus on natural body alignment and balance. Adding these exercises to your routine can improve your posture, decrease back pain, and increase overall body awareness. Here are five effective African-inspired torso exercises to get you started towards better posture.

Drive 1

Hip circles for core stability

Hip circles form the base of many African dances. Stand with feet shoulder-width apart and rotate the hips in a circle. It strengthens the core muscles, which are important for maintaining a good posture. Regularly doing hip circles can improve flexibility in the lower back and hips, resulting in a more stable core.

Drive 2

Shoulder rolls for upper body alignment

Shoulder rolls are simple yet effective movements that help release tension in the upper body. By rolling the shoulders forward and backward slowly, this exercise promotes relaxation of tight muscles around the neck and shoulders. Regular practice of shoulder rolls can aid in aligning the upper body correctly, thus enhancing overall posture.

Drive 3

Spine waves for flexibility

Spine waves imitate the undulating movements of different African dance forms. You can do this exercise while standing or sitting by moving the spine fluidly from top to bottom. It promotes spinal flexibility and mobility, which are essential to keep an upright posture while going about your day.

Drive 4

Pelvic tilts for lower back support

Pelvic tilts target the strengthening of lower back muscles by gently rocking the pelvis in a forward and backward motion. This is performed while lying on your back with knees bent. The movement stabilizes the lumbar region of the spine. It minimizes strain on other parts of your back when sitting or standing upright.

Drive 5

Arm swings for balance enhancement

Arm swings include swinging out both the arms alternately at shoulder height while stepping from side to side. This movement, inspired by African dances during celebrations or rituals, improves coordination and balance. It works out multiple muscle groups, crucial for improved postural control through regular practice.