9 Exercises to Improve Your Posture

Today’s generation needs to correct its way of sitting because lousy posture leads to many deformities in the body. Bad postures can lead to lower back pain, shoulder pain, and neck pain. There should be many reasons for having bad posture. It can be sitting for too long, using the laptop without proper posture, and many more. So, improve your posture and for this, adequate posture exercises are needed. A good posture is similar to good looks because it helps you grow strength, flexibility, and balance. With the help of these exercises, you can achieve all these things.

Here are some posture correction exercises that can reduce your muscle and ligaments stress as well as make you aware of your body:

Child’s Pose

Child's Pose

This exercise helps you in relieving the stress on your lower back and neck. While doing this activity, you stretch your spine, glutes, and hamstrings.

While doing this pose, follow these steps:

  • Sit on your knees joined together, toes touching the floor, and heels should be apart.
  • Move forward by bending your hips and straightening your hands in front of you.
  • If you feel any strain on your thighs while doing this, put a pillow under your thighs for support.
  • Gently place your forehead on the bottom.
  • Keep your arms extended, but if you find some difficulty, you can rest them along your body.
  • Breathe deep and relax in this pose for approximately 5 minutes. Inhale and exhale, respectively, while relaxing.

Chin Tuck

Chin Tuck

This exercise will help you with the forward head position. Due to sitting too long to read books or play video games, people develop this sitting posture. By practicing this, you can change your bad posture to a good.

To do this exercise to improve your posture, follow these steps:

  • Sit on a chair with feet touching the floor and spine in a straight position.
  • Put your index finger on your chin. It is just a mark for your starting position.
  • Now, move your head back without shifting your index finger.
  • Stay in this situation for upto 6 seconds and then return to the starting point.

Do this pose ten times twice a day. It will relieve your neck and spine.

Cat and Cow Stretch

Cat and Cow Stretch

This pose will help you with your low back muscles and relieve those tensed muscles. It is an excellent spine-energizing activity.

To do this postural exercise, scroll down:

  • Knee and place your hands perpendicular to the floor. Your knees should also be at a 90-degree angle to the floor.
  • Breathe out and arch your spine gently.
  • Stay in this situation for upto 3 seconds.
  • Breathe in and round your back by tightening your core muscles.
  • Again, stay in this position for upto 3 seconds.

Do this good posture exercise 10 times and improve your posture wisely.

Forward Fold

Forward Fold

It is a standing exercise that can help you release the tension on your spine, glutes, and hamstrings. It also allows you to stretch your legs and hips. When you do it, you will feel relaxed throughout your lower body parts.

To do this posture, obey the given points:

  • Stand in the way your toes are together, but your heels are apart.
  • Try to touch your ankles with the help of your hands.
  • Remember to bend your knees slightly and soften your hip, but try to go as far as possible.
  • Tuck your chin into your chest and let your head fall heavily towards the floor.

You have to rest in this position for upto 1 minute.

Back Claps

Back Claps

Sometimes, due to incorrect posture, your shoulder starts drooping and stiff and curved back; try this stance. When you do this exercise, it will de-stress your spine and shoulder muscles and improve your body’s flexibility.

While doing this pose, do these steps sequence-wise:

  • Stand straight with some space between your feet.
  • Lift your hands upward and form a prayer position behind your back.
  • Stay there for a second and release the pose.
  • Again, join your hands behind your hips in the same situation.

Do this exercise to improve your posture 10 times twice a day. 

Upper Back Stretch

Upper Back Stretch

Upper Back Stretch helps you in correcting your round shoulders. The extended time of sitting, reading, or carrying heavy objects can result in this kind of deformity. With the help of this, you can take away the load over your spine and neck pain.

Here is how you can do this postural exercise and can improve your posture:

  • Place a foam roller on your mat or floor. If you don’t have one, place a folded blanket, making it a little hard for the body.
  • Sit on the back with folded knees, and feet should be flat on the floor.
  • Incline back on the foam roller till your upper chest rests on it, and put your hands behind your head. It is your starting position.
  • Now, move back and forth without moving your hips from the floor.

For better results, repeat this exercise 10 times twice a day.

Chest Opener

Chest Opener stretch

Due to sitting so much time regularly, sometimes the chest moves inwards. With this remedy, you will stretch your chest and can stand straight.

Follow these points to do this pose:

  • Stand with your feet hip-width apart.
  • Bring your arms behind you and put your fingers together by joining the palms. If you cannot do this, place a towel between your hands.
  • Always keep your head, neck, and spine in one straight line and look straight.
  • Breathe in when you lift your chest upwards and hands downwards.
  • Stay in this position for 5 seconds, then release and relax.

Repeat this process atleast ten times.

Bird Dog

Bird Dog

This exercise will help you relax your lower back and legs. When doing it, you will stretch your back muscles, improving core strength and lumbar back muscles.

The following process will tell you how to do it:

  • Start with making a perpendicular with hands and knees with the floor. It is your starting position.
  • Contract your core as hard as you can before starting any movement.
  • Without arching your lower back, stretch your left arm and right leg forward and backward, correspondingly concerning your torso.
  • Hold it for 2-3 seconds, then return to the starting position.
  • Repeat the same process with the right arm and left leg.

Do it alternatingly on the sides and repeat it ten times.

Half Cobra Pose

Half Cobra Pose

The main reason for deformities is bad low back posture. So this pose will help you correct your lower back and slumped shoulders.

Follow the given process to know how to do it:

  • Start with lying on your stomach with your head touching the floor and then move upwardly without moving your hips.
  • Remember that your elbows should be straight on the floor while driving in an upward direction.
  • Stay in this position for upto 15 seconds and then return to the prone position.
  • Slowly increase the holding time of the situation to 30 seconds.

Always aim to do ten repetitions of this pose.

Things to Remember

Remember these essential points in mind before doing any of the exercises:

  1. Refrain from overloading your body with these exercises.
  2. Always warm up before doing them.
  3. Talk to a physical therapist if feeling uncomfortable anywhere.
  4. Be strict with your workout routine.
  5. Avoid them if you have any injury.

It is good to do these exercises to improve your posture, but you have to choose the exact one based on your affected area. For example, choose the Bird Dog Pose if you have a stressed lower back and legs. All the exercises will help you in some way. However, always talk to your physiotherapist before deciding anything.

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