10 Exercises To Improve Your Posture

Good posture is important for maintaining the health of your spine, reducing the risk of injury, and improving your overall appearance. However, many people struggle with poor posture due to sedentary lifestyles and long hours spent sitting in front of a computer or TV. The good news is that there are several exercises you can do to improve your posture. Here are 10 exercises to improve posture, backed by studies and research.

1. Wall Angels

Wall angels are a simple exercise that can help improve posture by strengthening the muscles in your back, shoulders, and arms. To do wall angels, stand with your back against a wall, arms at your sides, and elbows bent at a 90-degree angle. Slowly raise your arms overhead, keeping them in line with your shoulders, and then lower them back down. Repeat for 10-15 reps.

A study published in the Journal of Physical Therapy Science found that wall angels can significantly improve scapular kinematics and posture in healthy individuals.

 

2. Plank

Planks are a great exercise for strengthening your core muscles, including your back muscles. To do a plank, get into a push-up position, but instead of lowering yourself to the ground, hold yourself up in a straight line from head to heels for 30 seconds to a minute.

Research published in the Journal of Physical Therapy Science found that core stability exercises like the plank can improve posture by reducing anterior pelvic tilt.

 

3. Cat-Cow Stretch

The cat-cow stretch is a yoga pose that can help stretch and strengthen the muscles in your back and neck, improving your posture. To do the cat-cow stretch, get on your hands and knees and alternate between rounding your spine up and arching it down.

A study published in the Journal of Bodywork and Movement Therapies found that the cat-cow stretch can improve spinal mobility and reduce pain in people with chronic low back pain.

 

4. Shoulder Blade Squeeze

The shoulder blade squeeze is a simple exercise that can help improve posture by strengthening the muscles between your shoulder blades. To do the shoulder blade squeeze, sit or stand with your arms at your sides and your shoulders relaxed. Squeeze your shoulder blades together as if you were trying to hold a pencil between them. Hold for 5-10 seconds, then release.

A study published in the Journal of Back and Musculoskeletal Rehabilitation found that scapular stabilization exercises like the shoulder blade squeeze can improve posture and reduce neck and shoulder pain.

 

5. Dead Bug

The dead bug is an exercise that can help improve posture by strengthening your core muscles, including your back muscles. To do the dead bug, lie on your back with your arms and legs in the air. Lower your left arm and right leg to the ground while keeping your other limbs in the air, then switch sides.

Research published in the Journal of Physical Therapy Science found that core stability exercises like the dead bug can improve posture by reducing lumbar lordosis and anterior pelvic tilt.

 

6. Superman

The superman is an exercise that can help improve posture by strengthening the muscles in your back and glutes. To do the superman, lie on your stomach with your arms and legs outstretched. Raise your arms and legs off the ground at the same time, hold for a few seconds, then lower them back down.

A study published in the Journal of Physical Therapy Science found that exercises like the superman can improve posture and reduce back pain in people with chronic low back pain.

 

7. Chest Stretch

The chest stretch is a simple exercise that can help improve posture by stretching the muscles in your chest and shoulders. To do the chest stretch, stand in a doorway with your arms at a 90-degree angle, then lean forward until you feel a stretch in your chest.

A study published in the Journal of Physical Therapy Science found that stretching exercises like the chest stretch can improve posture and reduce neck and shoulder pain.

 

8. Bird Dog

The bird dog is an exercise that can help improve posture by strengthening your core muscles, including your back muscles. To do the bird dog, get on your hands and knees and raise your left arm and right leg off the ground, hold for a few seconds, then switch sides.

Research published in the Journal of Physical Therapy Science found that core stability exercises like the bird dog can improve posture and reduce lumbar lordosis and anterior pelvic tilt.

 

9. Seated Spinal Twist

The seated spinal twist is a yoga pose that can help stretch and strengthen the muscles in your back and neck, improving your posture. To do the seated spinal twist, sit with your legs crossed and your right hand on your left knee. Twist your torso to the left and place your left hand behind you for support. Hold for a few breaths, then switch sides.

A study published in the Journal of Physical Therapy Science found that yoga can improve posture and reduce pain in people with chronic low back pain.

 

10. Hip Flexor Stretch

The hip flexor stretch is a simple exercise that can help improve posture by stretching the muscles in your hip flexors, which can become tight from sitting for long periods of time. To do the hip flexor stretch, kneel on one knee with your other leg in front of you, then lean forward until you feel a stretch in your hip.

A study published in the International Journal of Sports Physical Therapy found that stretching exercises like the hip flexor stretch can improve posture and reduce low back pain.

 

Final Words

Poor posture can lead to a variety of health issues, including back pain and spinal deformities. However, there are several exercises you can do to improve your posture, including wall angels, planks, the cat-cow stretch, shoulder blade squeezes, the dead bug, superman, chest stretches, bird dogs, seated spinal twists, and hip flexor stretches. By incorporating these exercises into your daily routine, you can strengthen the muscles in your back, core, and hips, and improve your posture and overall health.