Exercises for Improving Your Posture

July 14, 2025

Improving posture involves strengthening the muscles that support your spine and shoulders, increasing flexibility, and creating awareness of body alignment. Here are some effective exercises to help improve posture:

Stretching & Mobility (for tight muscles)

Chest Stretch (Doorway Stretch)

  • How to do it: Stand in a doorway, place arms at 90 degrees on each side of the door frame, and gently step through.
  • Target: Tight chest muscles (pectorals).
  • Hold: 20–30 seconds, 2–3 reps.

Child’s Pose

  • How to do it: Kneel and sit back on heels, then reach forward with arms extended.
  • Target: Lower back, spine.
  • Hold: 30 seconds to 1 minute.

Strengthening (for weak postural muscles)

Wall Angels

  • How to do it: Stand with your back against a wall, arms in “goalpost” shape, and slowly move them up and down.
  • Target: Upper back and shoulder mobility.
  • Reps: 2 sets of 10.

Scapular Retractions

  • How to do it: Sit or stand straight, pull your shoulder blades together and down without shrugging.
  • Target: Rhomboids, middle trapezius.
  • Reps: 2 sets of 10–15.

Bird Dog

  • How to do it: On all fours, extend one arm and opposite leg, hold for a few seconds, switch.
  • Target: Core, back stabilizers.
  • Reps: 10–12 per side.

Planks

  • How to do it: Forearm or full plank position, maintain a neutral spine.
  • Target: Core muscles that support good posture.
  • Duration: 20–60 seconds.

Postural Awareness Drills

Chin Tucks

  • How to do it: Gently pull your head straight back, as if giving yourself a double chin.
  • Target: Neck alignment.
  • Reps: 10 reps, hold 3–5 seconds each.

Standing Posture Check

  • How to do it: Stand against a wall with heels, butt, shoulders, and head touching.
  • Goal: Feel what proper posture feels like and try to carry that sensation into your daily life.

Tips for Daily Practice

  • Frequency: Do these exercises at least 3–5 times per week.
  • Consistency: Combine exercises with posture cues throughout your day (e.g., when sitting at a desk).
  • Ergonomics: Optimize your workstation to support your posture.
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