16 Easy Exercises That Can Improve Your Posture


have you been the day of In the posture department?

Thanks to our smartphones, iPads, and more, many of us spend our days with our necks bent to stare at our devices. Complications have also arisen from working from home, which experts have affectionately referred to as “pandemic currency,

Correcting your posture can not only relieve back or neck pain, “it can also have a significant impact on everything related to our respiratory function, core and pelvic health,” explained Trista Zinn, a trainer and founder . corset fitness,

Taking small steps towards improving your posture is the best way. Here are 16 exercises to help you stand and sit.

sitting row

“This exercise works all the muscles in the back, and helps balance the weight of the chest and support the spine,” explained Sebastian Lagri, a trainer and founder lagri fitness,

Sit cross-legged or stretch a bench in front of you with a cable or band wrapped around a doorknob or floor mount. Next, pull the handle back toward your rib cage.

“As you continue to pull the handles toward you, focus on lifting the spine or sitting taller,” Lagree said. “Every time you pull the handle, aim to sit higher.”

Bent-over the lines

If you don’t have a cable system at home, or access to a gym, grab some free weights and perform inclined lines,

“Strengthening the muscles that retract the scapula leads to better posture,” said Dr. Alejandro Badia, an orthopedic surgeon in Miami. “It also helps to avoid shoulder pain, which often occurs when we bend over or work in a bent position.”

Bend your knees and lean your upper body forward, keeping your spine straight. Start with your arms straight out in front of you with your palms facing your body, then pull the weights back up while squeezing your shoulder blades together at the top. Try not to overextend the movement. Stop when you reach your pockets on your pants—that is, your hips. Lower your weight and repeat the movement.


It is an equipment-free exercise, and is a popular yoga move. Get into an all-round position on your hands and knees. From here, arch your back, bringing your chest and head up while your abs drop down.

“Then you lunge in the opposite direction, round your back toward the ceiling, bringing your abs and your chin up to your chest,” said pilates instructor Joy Puleo. Balanced Physical Education Program Manager, Hold each position for a second or two and repeat eight to 10 times.

That said, this exercise can provide a good stretch in the front of your body where muscles are tight, as well as strengthen back muscles to help maintain a good posture.

band pull-ups

For this exercise, you will need a resistance band. “Hold the band with your arms straight out in front of you at chest level,” Puleo said. “Take your shoulders back, keep your core tight and your spine neutral, and separate the band so that your hands point out in opposite directions.”

This exercise stretches tight chest muscles and strengthens the low-working back muscles. Aim for 10-15 reps, rest for one minute, and repeat for a total of three rounds, says Puleo.

A cat-cow yoga pose can help take some of the tension off your back and neck.

door chest stretch

“Since the chest is usually tight in a person with poor posture, doing doorway stretches can really help loosen up those muscles and make it easier to maintain a good posture throughout the day,” explained Puleo.

Place your hands and elbows on a door frame, and take a small step forward until you feel a stretch in the chest. Hold the stretch for 15-25 seconds, rest for one minute and repeat as needed.

spine extension

This exercise strengthens the erector spine muscles, which are responsible for helping the body to extend and rotate the spine.

“This move requires no equipment and can be done on the floor,” Lagri said. Lie face down on a mat. Keep your arms along your body, and slowly lift your head and chest off the floor. Repeat for 30-60 seconds.

dead lifts

Badiya said this exercise strengthens the paraspinal muscles that support your back and hamstrings, which all help with posture.

Stand with your feet slightly wider than shoulder width. Hold free weights in front of your thighs You can also perform this move with only your body weight. “Make sure your back isn’t arched, feet are flat and your butt is pushed back,” Badia explained.

Keep your shoulders straight and push your hips back your knees are slightly bentLower the weight under your knees, keeping them as close to your body as possible. Then stand back.

scapular squeeze

When sitting or working at a computer all day, people tend to have hunched posture and round their shoulders forward.

“Shoulder blade squeezing strengthens the muscles in the upper back that keep the upper body in good posture,” said Kandice Darowski, a physical therapist. hinge health, To do these, stand up straight or sit with your arms at your sides and elbows bent. Squeeze your shoulder blades together and down your back. Pause for five seconds. Relax your arms and shoulders. Repeat 10-15 times.

open book rotation

“In order to assume or achieve good posture, one must have the necessary flexibility and mobility,” Darowski said. The open book exercise, he explained, improves upper back and neck mobility and provides a gentle stretch on the front of the shoulders.

Begin by lying on your side with knees bent, arms extended in front of your chest, and hands together. Keeping your feet together, slowly raise your upper arm and rotate your trunk open. Follow your moving hand with your eye gaze to rotate the neck as well. Hold for five seconds in the open position and perform 10 times on each side. “It’s a good exercise to start or end your day,” said Darowski. “Try doing it in bed.”

Chin tucks can help ease neck pain that comes from poor posture.

FG Trade via Getty Images

Chin tucks can help ease neck pain that comes from poor posture.

chin tux

Darowski said the chin tuck is a great way to negate the effects of forward head posture. “They help strengthen the muscles deep within the neck that pull the head back into good posture,” she said.

Begin in a lying or standing position. Slowly pull your head back so that your ears are above your shoulders; This is a small movement. Stay in this position for five seconds. Repeat for five to 10 repetitions.

abdominal strength

“By sitting or standing in poor posture for long periods of time, the abdominal muscles can weaken, which allows an increase in the arch of the lower back,” Darowski said.

Abdominal strengthening can help improve core muscle strength by providing support to your lower back and improving your standing posture, she explained.

Lie on your back with your knees bent and your feet flat on the floor. Next, engage your abdominal muscles as if you are pulling your navel in towards your spine. Pause for five seconds, then repeat 10-15 times. “This exercise can also be done in a sitting or standing position,” Darowski said.

shoulder shrugs

The shoulder shrug is another exercise that can help target the tech neck. An assistant professor of orthopedics and a consultant at Emory School of Medicine, Dr. These exercises “relax and loosen neck muscles like the trapezius,” explained Olusun Olufed, which allows the neck to be overworked in the forward position. hug back,

Raise your shoulders towards your ears. Shrug both shoulders at the same time and hold for three seconds. Try three sets of 10 reps twice a day.

hands-clad chest opener

“It opens up the chest and stretches the front of the shoulders, helping to improve posture,” said Alisa Tucker, a Certified Personal Trainer and Master Trainer akt,

Begin sitting or standing tall. Roll your shoulders down and back and clasp your hands behind you. Hold for 30 seconds. It’s a great stretch that can be done during the workday, Tucker said. “Repeat several times a day while at your desk.”

Thoracic Extension

“This can be done by lying on the floor with a foam roller or sitting at your desk using the back of a chair,” Tucker explained.

Begin sitting with a foam roller or chair on or just below your shoulder blades. Bring both the hands behind your head and pull the elbows towards your face. Keeping your abs and your lower back straight, leaning against a chair or foam roller, then slowly return to your starting position, bringing your chin up toward your chest.

Move slowly and repeat eight to 10 times. “This stretch is great for counteracting the circular forward position of the thoracic spine by bringing the thoracic spine to a slight extension,” Tucker said.

neck back

This is another exercise that you can do while sitting at your desk. “I like to use a small towel for this, although it can be done without,” Tucker said.

Sit for long periods of time, put the towel behind your head, hold it by your ears with both hands. Press the head back into the towel and hold for five seconds and then release. Repeat 10-15 times.

Be careful that you’re not placing too much tension in your neck during this exercise, Tucker said. “It should be a gentle movement,” she explained. “It strengthens the deep flexor muscles in the back of the neck to help keep the neck in proper alignment at the shoulders.”

lying angels

Remember making snow angels as a kid? It’s a similar idea and “a great exercise for shoulder mobility,” said Joshua Kozak, CEO of Online Fitness Center Hasfit,

Lie on your back with your hands on top of your hands, elbows flat on the ground and palms facing up. “Keeping your arms flat on the ground, draw those elbows and your hands straight across your body,” Kozak said. “When you reach the farthest point, stretch them straight up.”

Do your best to maintain contact with your arms and the floor and keep your lower back flat on the ground.


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