9 Exercises to Improve Posture: Back Alignment in 10 Minutes

Effective posture correction integrates strength, mobility, and body-awareness techniques, not just upright sitting. Beyond optimizing work environment ergonomics, key points to focus on are improving glute, back, and abdominal strength, while stretching out tight traps, chest, and hip flexors.

Fix Bad Posture

Bad posture is typically characterized by an excessive lower back arch, lordosis, or upper back arch, kyphosis. The long bouts of sitting in a slouched position at the office, or on our phones causes spinal misalignments that result in pain, discomfort, and deteriorated health.

Fixing bad posture is an all-encompassing practice that takes into account all levels of movement, not just posture. The active breaks at work, corrective exercises for posture, general movement and activity, workstation ergonomics, number of steps taken, sitting or sleeping position, etc.

Since maintaining posture is an unconscious behavior, we cannot just aim to sit straight up and fix the problem. As a matter of fact, active sitting for long bouts can increase tension in low-back muscles due to overuse. The key is strengthening the weak muscles, stretching tight muscles, and increasing general movement in our lifestyle.

The Main Cause of Bad Posture

Bad posture has a particularly high prevalence among office workers, students, and individuals who spend long hours sitting. Understanding the muscular imbalances that contribute to poor posture is essential for developing effective posture corrective strategies.

Postural problems typically stem from a combination of weak and tight muscles creating biomechanical imbalances throughout the kinetic chain, which affect the entire body’s alignment.

Typically, posture corrective exercises would include isolation exercises that target scapular retractors and deep neck muscles. Additionally, many include hip flexor stretches and pelvic awareness exercises.

While all of these can be great, in most cases they’re insufficient. Fixing bad posture requires a more comprehensive approach that includes the main movement patterns (squat, deadlift) and large muscles that are too weak or dysfunctional, such as hip extensors, the glutes.

A large part of bad posture ties to the inability to push and extend through the hip (lordosis) and inability to extend and open up the chest, keeping the shoulders relaxed down (kyphosis).

Generally, a good posture corrective exercise protocol would include:

• exercises to stretch and open up the thoracic region
• exercises to strengthen the back, pulling muscles
• exercises to bring awareness to general posture (sitting or standing)
• exercises to strengthen the core, deep abdominal muscles
• exercises to strengthen the legs, particularly hip extensors

These muscular imbalances create two primary postural dysfunction patterns:

Environmental and Lifestyle Factors

Beyond muscular imbalances, several environmental and lifestyle factors contribute significantly to poor posture:

The Science of Corrective Exercises for Postural Improvement

Corrective exercises represent a systematic approach to addressing postural abnormalities and musculoskeletal imbalances. Postural deviations occur when the body’s alignment shifts from its optimal position, creating imbalances that can lead to pain and dysfunction.

In FHP, studies show that supervised postural corrective exercises produce significant improvements in craniovertebral angle measurements compared to self-directed exercises. (5) For lifesaver women with FHP and myofascial pain syndrome, an 8-week corrective exercise program (three 45-minute sessions weekly) significantly reduced neck pain and improved range of motion in both the neck and shoulders. (6)

A 12-week program combining corrective exercises with diaphragmatic breathing showed significant improvements in thoracic kyphosis angle, diaphragmatic excursion, thoracic pain, and quality of life in postmenopausal women. (1) In elderly populations, corrective exercise programs have demonstrated effectiveness in reducing kyphosis angles and associated pain as well. (7) These improvements correlate with enhanced mobility and quality of life measures.

For athletes with chronic ankle instability, an 8-week supervised corrective exercise program (three sessions weekly) significantly improved movement efficiency, sensorimotor function, and self-reported function. (8) (9)

The Schroth method, a specialized three-dimensional corrective exercise approach for adolescent idiopathic scoliosis, has shown effectiveness in improving Cobb angle, quality of life, and trunk rotation. (10) This method combines sensorimotor, postural, and corrective breathing exercises tailored to the patient’s specific curve pattern.

Potential Mechanisms of Improvement

Corrective exercises work through several physiological mechanisms:

9 Exercises to Improve Posture

Most posture corrective exercises focus on strengthening the back, opening up the front (chest) region and hips, while strengthening hip extensors like the gluteus. This combination helps one be in a more aligned position, not actively trying to straighten up.

Thoracic Extension

Thoracic extension exercises target the mid-back region, helping to counteract the effects of poor posture from prolonged sitting and hunching forward. By improving mobility in the thoracic spine, it can enhance upper back flexibility, reduce stiffness, and promote better alignment of the spine.

How to perform:

1. Kneeling down, position a bench or a yoga block in front
2. Slowly place your arms on the object and extend back into child’s pose
3. Every exhale is followed by lowering the chest toward the floor
4. Every inhale is followed by returning back to the starting position
5. Do 6-8 light transitions holding each stretch for 2 sec.
6. Avoid arching your lower back or extending your neck during the movement.

Overhead Circles (or High Doorway Stretch)

The doorway chest stretch helps open the chest and alleviate tension in the chest and shoulders. This exercise is particularly beneficial for counteracting the negative effects of sitting, which often leads to rounded shoulders and a hunched back. By stretching the chest muscles, particularly the pectoralis major, this exercise can improve shoulder flexibility, correct posture, and reduce shoulder pain.

How to perform:

1. Stand in a doorway with your arms raised to shoulder height or slightly higher
2. Bend your elbows at approximately 90 degrees (or slightly higher)
3. Place your forearms and palms against the doorframe
4. Step forward with one foot and gently lean your body forward
5. Feel the stretch across your chest and shoulders
6. Hold the position for 20-30 seconds
7. Breathe deeply and relax into the stretch
8. Release and repeat 2-3 times

Scapular Retractions (Rowing)

Scapular retraction exercises strengthen the postural muscles of the upper back, including the middle trapezius, rhomboids, and posterior deltoids. These movements help pull the shoulder blades toward the spine, counteracting the forward shoulder position common in poor posture.

This exercise can be done using weighted cable machine in the gym, or with an elastic band at home.

How to perform:

1. Begin in a seated or standing position with arms extended forward
2. Keep your spine neutral and shoulders relaxed
3. Grip your elastic band or the handles on the cable machine (rowing)
4. Initiate the movement by drawing your shoulder blades back and down
5. Pull your elbows back while keeping them close to your body
6. Try to relax your trapezius muscles, by lowering your shoulders as much as you can
7. Focus on squeezing your shoulder blades together
8. Hold the retracted position briefly
9. Slowly return to the starting position
10. Repeat for 10-15 repetitions, focusing on proper form rather than speed

Chin Tucks

Chin tucking exercises target the deep neck flexor muscles, which are crucial for connecting the cervical spine, shoulder blades, and head. This movement helps correct forward head posture (FHP), a common issue caused by prolonged use of electronic devices. By strengthening the suboccipital muscles and improving alignment, chin tucks can reduce neck pain, improve overall posture, and contribute to better facial symmetry.

How to perform:

1. Sit or stand with your spine in a neutral position
2. Keep your shoulders relaxed and gaze forward
3. Gently draw your chin straight back, creating a “double chin”
4. Maintain the back of your head level (avoid tilting up or down)
5. Hold this tucked position for 3-5 seconds
6. Release and return to the neutral position
7. Repeat 10-15 times
8. Practice several times throughout the day for best results

Wall Angels

Wall angels target and engage core muscles and shoulder stabilizers while improving middle back extension and shoulder mobility. Regular practice strengthens the mid to lower trapezius muscles and improves upper body posture, making it an effective exercise for those who spend long hours sitting.

How to perform:

1. Stand with your back against a wall, feet about 6 inches from the wall
2. Press your lower back, upper back, and head against the wall
3. Bend your elbows at 90 degrees and place the backs of your arms against the wall
4. Slowly slide your arms up the wall while maintaining contact
5. Raise your arms as high as possible while keeping your back and arms pressed to the wall
6. Lower your arms back to the starting position
7. Repeat for 8-12 repetitions
8. Focus on keeping your core engaged throughout the movement

Prone Arm Circles

Arm circles engage numerous upper body muscles, including the posterior and anterior deltoids. This simple exercise can help tone muscles in the upper body, reduce shoulder pain by improving joint stability, and enhance posture by strengthening the muscles that support proper alignment.

How to perform:

1. Lie face down on a mat with arms extended out to the front
2. Keep your forehead resting on the mat or slightly lifted
3. Begin opening your chest by moving the arms towards horizontal
4. At 90 degrees in the shoulder, slowly rotate your palms inward to face the ceiling
5. Finish the circle by touching your hands back (above your hips) if comfortable
6. Reverse direction
7. Perform about 8 slow repetitions, with a full circle counting as one
8. Focus on slow and controlled movements

Deadlifts (SLDL)

The Single-Legged Deadlift (SLDL) emphasizes the hamstrings and glutes while forcing the lifter into a challenging bottom position. This exercise strengthens the posterior chain muscles responsible for extending the hip and pushing through the leg, essential for maintaining proper posture and spinal alignment.

How to perform:

1. Stand on your right leg, gain full extension in the hip activate your glutes
2. Left leg is slightly back, with toes touching the ground and minimal weight distribution
3. On the working (right) leg, slowly do a hip hinge by pushing your hips back
4. Go as low as you can with your torso until you feel a light stretch
5. The knee is slightly bent and unlocked, to allow for better glute and hamstring activation
6. Then slowly push with your working leg down towards the floor
7. Initiating the movement through with your glutes and hamstrings, and not lower back
8. Once ready, you can grab an appropriate dumbbell to perform the real exercise
9. Do about 8 slow repetitions on each leg

Deep Squats

Deep squats are a great exercise to both strengthen multiple leg muscles, which provide the foundation of a good posture, and also open up tight hips which increase low back tension. Regular squatting can help prevent degenerative conditions, increase strength, maintain joint mobility, and improve overall functional movement patterns.

How to perform:

1. Stand with feet shoulder-width apart, toes slightly turned out
2. Engage your core and maintain an upright chest
3. Begin the movement by hinging at the hips and bending your knees
4. Lower your body as low as your joints (knees) comfortably allow
5. Keep your knees tracking in line with your toes
6. Maintain your weight in mid-foot and front, this way you activate the quadriceps more
7. Push through your feet to return to the starting position
8. Keep your spine neutral throughout the movement

Hip Flexor Stretch

Tight hip flexors are commonly associated with increased low back arch and low back pain, increasing tension around that region. Opening up the hips will allow for proper pelvic positioning (more posterior) to correct spinal alignment and reduce overarching of the back, particularly in sitters.

How to perform:

1. Start in a standing position with feet hip-width apart
2. Step forward with one foot into a split stance
3. Bend your front knee slightly while keeping your back leg straight
4. Rotate your pelvis backward, to increase iliopsoas stretch
5. Push your hips forward until you feel a stretch through the front of your back leg’s hip
6. Keep your chest upright and core engaged
7. Hold the stretch for 20-30 seconds
8. Push through your front foot to return to the starting position
9. Repeat on the opposite side

Back Alignment: How to Sit Properly

Active sitting, as in trying to maintain a straight posture for 8 hours, doesn’t work for most people. It increases tension in the low back, contributing to more pain. Sitting passively in a chair that maintains natural “S” spine curvature, without much muscle activity is more appropriate for longer bouts of sitting.

A couple of rules for ergonomic sitting:

• Adjust chair height so the full feet lay flat on the floor (consider foot rest)
• Knees bent at 90° or less, with feet not being too far from the spine
• The back lies passively on the chair support in a relatively upright position, without needing much muscle engagement
• Armchair support or the desk should allow elbows to form a 90-110° angle when resting on the surface
• Monitor height should be at eye level to reduce neck strain by looking upwards
• Low-back arch support, by in-built chair or supportive pillow to maintain a slightly forward pelvic tilt 20-30°
• Using a vertical mouse can help with proper wrist placement in a more natural, handshake position that prevents pain
• Taking regular breaks, at least 5-10 minutes every hour of sitting is essential