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Bad posture is often linked to weaknesses in the muscle groups in charge of holding you upright — and that can often lead to stiffness, says physiotherapist Vicky Adie. The remedy? Experts suggest doing these exercises for better posture so you can stand (and sit) taller.
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Bird Dog
Vie says this move strengthens your core and glutes, two key areas that hold you upright.
- Start in a quadruped, knees under hips, hands under shoulders.
- Extend both right arm and left leg, feeling a stretch in your back.
- Return to start.
- Do 10x per side.
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Spinal Twist
Adie says this gentle twist improves spine flexibility, which supports good posture.
- Sit with legs crossed or extended forward.
- Breathe out as you rotate your body and head to one side.
- Return to center.
- Twist the other way.
- Repeat 8x per side.
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Head Tilt
According to physical therapist Mark Gugliotti, DPT, stretching the upper trapezius muscles helps prevent slouching.
- Tilt head to one side, bring ear to shoulder.
- Hold for 5 seconds. Return to middle. Tilt the other way.
- Repeat 5 times per side, 5 times a day.
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Chin Tuck
Physical therapist Danielle Sebek, PT points to the simple chin tuck as an easy way to strengthen neck muscles so you can hold your head in alignment.
- Look forward.
- Pull chin back and down into your chest.
- Hold for two seconds.
- Repeat 20 times, 3x a week.
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Shoulder Retractions
Catch yourself slouching? Sebek says this exercise prevents shoulders from rounding forward.
- Sit up straight in a chair.
- Squeeze shoulder blades together, pulling them back and down.
- Hold for 4 seconds and release.
- Repeat this move 20 times, 3x a week.
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Locust Pose
Yoga therapist Dr. Ingrid Yang says this pose engages back muscles and opens the chest to help relieve back pain.
- Lie on your stomach.
- Lift arms, chest, and legs up, keeping your gaze on the floor. Hold.
- For a deeper stretch, lock your hands behind you.
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Warrior 1
Yang also likes this yoga pose for activating the back muscles and training an upright posture.
- Step one leg forward, bend knee 90 degrees.
- Turn back foot out slightly. Keep back leg straight.
- Lift arms up, keeping them parallel.
- Look up and hold.
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High Rows
Chiropractor Dr. Jordan Duncan says these train your back muscles and help prevent rounded shoulders.
- Secure exercise band at shoulder height.
- Grab band with elbows extended.
- Pull band toward your chest, bending elbows.
- Return to start.
- Do 10 reps, 3x a day.
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Seated Fold
Pilates instructor Greta Wyeth says simple folds can lengthen the spine.
- Sit with legs extended in front of you, feet slightly apart.
- Exhale, pull belly button in.
- Nod head down as you reach towards your toes.
- Inhale, use core to rise back up.
- Do 5x a day.
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Mermaid
These stretch and strengthen all parts of your torso to help improve posture, says Pilates pro Ashley Patten.
- Sit with legs crossed or folded to one side.
- Reach one arm up.
- Exhale. Stretch to side. “Think of lengthening your ribcage,” she says.
- Repeat 3x per side.