If you are someone who slouches in front of a computer or phone all day, then you need to do posture correction exercises to heal any muscular imbalances or poor habits. For many people, posture is a byproduct of how we live our lives, and so many don’t take good enough care of our bodies due to time or energy constraints.
The following exercises are to help you stand up straight and feel really good in little time. As they are designed to to be as easy and achievable as possible, even the most novice and beginner readers will be able to incorporate a routine into their busy lives.
What is Posture?
Posture is generally referring to the alignment of our bodies from head to foot.
Good posture consists of your head stacked over the shoulders, the shoulders over the hips, and the hips over the knees and ankles.
What Causes Bad Posture?
Certain conditions beyond our control, such as injury or scoliosis, can cause bad posture.
Habitual and repetitive movements play a large part in our posture. Since many people sit at a desk hunched over a computer, they train their posture to hold their head in a forward position.
Not to mention, stress can play a role. Chronic stress can lead to tightness and tension, leading to poor posture.
By the way, if you usually spend a lot of time sitting, you might find it helpful to adjust your space to be more ergonomic.
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10 Posture Correction Exercises to Try Now
Since bad posture is caused by a combination of muscle imbalances and muscle weakness, the best way to learn to stand up straighter is to do exercises that promote both muscular strength and mobility. Incorporating stretching and strengthening will help improve posture.
1. Cat Cow
Benefits: Warms up the spine for flexibility, increases active mobility and flexibility in your back.
- Start on all fours or on your hands and knees. Keep your head in line with your neck.
- Curve your lower back and bring your head up. Tilt the pelvis up like a “cow.”
- Bring your abdomen in while arching your spine and bringing your head and pelvis down like a “cat.”
- Repeat 3 – 5 times while breathing deeply.
2. Left Thoracic Twists
Benefits: Increases active mobility and flexibility in your back and shoulder blades.
- Assume the position on all fours, and then place your left hand behind your head.
- Rotate your elbow and head down as low as you can.
- Reverse the move and rotate your head and elbow as high up as you can.
- Repeat 10 times, or for 30 seconds.
3. Right Thoracic Twists
Benefits: Increases active mobility and flexibility in your back and shoulder blades.
- Assume the position on all fours, and then place your right hand behind your head.
- Rotate your elbow and head down as low as you can.
- Reverse the move and rotate your head and elbow as high up as you can.
- Repeat 10 times, or for 30 seconds.
4. FACE-DOWN CHAIR SHOULDER STRETCH
Benefits: Stretches your back, shoulders, and chest.
- Sit on your knees and face a chair, box, or any elevated surface. Place your elbows on the elevated surface.
- Lean your chest towards the ground and push your head through your shoulders, deepening your stretch to open your shoulders.
- Tuck your tail bone under, arching your back like a cat.
- Hold for 15 seconds – 1 minute.
5. FACE-UP CHAIR SHOULDER STRETCH
Benefits: Stretches your back, shoulders, and chest.
- Sit on your knees and face a chair, box, or any elevated surface. Place your elbows on the elevated surface.
- Arch your back, like in the “cow” stretch during the cat-cow exercise.
- Gently push your chest towards the ground, face your head upwards and through your shoulders, deepening your stretch to open your shoulders.
- Hold for 15 seconds – 1 minute.
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6. Back Arm Circles
Benefits: Stretches and strengthens your back, shoulders, and chest.
- Hold a resistance band in both hands, arms down by your hips. Note: If you don’t have a resistance band, then use a towel, rope, or just circle your arms without using any of those things.
- Circle your arms backwards and above your head, still holding the resistance band.
- Once your arms are behind your back, reverse the move and bring your arms back to the front.
- Repeat 10 times.
The theraband I use is linked HERE.
7. Back Arm Wall Raises
Benefits: Stretches the chest while it strengthens your back and shoulders.
- Stand with your feet approximately 6–8 inches away from the wall.
- Rest your butt, back, shoulders, and head against the wall. Do not allow any space between the small of your back and the wall by drawing the belly button towards the spine. Tuck the chine slightly. Keep feet flat.
- Raise your arms backwards and above your head, aiming to press the backs of your hands flat against the wall.
- Reverse the move and bring your arms back to the front.
- Continue repeatedly for 60 seconds.
Note: You may not be able to do this at first without arching your back. That is ok. Keep your spine in a neutral position, or in other words, do not arch your back to allow space between you and the wall. Raise your arms backwards and as straight as you can without compromising the position of your spine.
8. Left Pectoral Wall Stretch
Benefits: Stretches your shoulders and chest.
- Lean sideways against a wall, with your left arm extended to the side with a 90 degree bend in your elbow.
- Gently rotate your body away from the shoulder to deepen the stretch.
- Hold for 30 seconds to one minute.
9. Right Pectoral Wall Stretch
Benefits: Stretches your shoulders and chest.
- Lean sideways against a wall, with your right arm extended to the side with a 90 degree bend in your elbow.
- Gently rotate your body away from the shoulder to deepen the stretch.
- Hold for 30 seconds to one minute.
10. Wall Shoulder Opening Stretch
Benefits: Stretches your back, shoulders, and chest.
- Place both hands on a wall at shoulder height.
- Walk your feet back until your arms are straight, lean your head towards the ground through your shoulders.
- Bend at your hips to deepen the stretch in your shoulders.
- Hold this stretch for 15 – 30 seconds.
Start a Daily Routine to Stand Up Straight
Just as James Clear in Atomic Habits writes, forming a consistent habit leads to long-term results. Consistency is key.
This free video routine is for everyone who wants to make posture correcting exercises part of their daily habit. It takes out any guesswork during your strength and mobility practice, and it is only five minutes. Further, it is challenging (yet not too challenging), and it will definitely make you feel stronger and leaner afterwards.
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Posture Correction Exercises: Bottom Line
Strengthening and stretching your muscles for better posture requires many different types of exercises. Even though many of us are busy with work, family, and life’s demands, it is still very possible to do these exercises in a short amount of time.
With some dedication, and making a routine so you eliminate the guess-work, you can accomplish a lot.
