9 Exercises to Improve Your Posture

9 Exercises to Improve Your Posture

Bad posture is a common issue. Some people sit in a bad position while some sit for way too long in a similar position with little to no physical activity. There are different exercises which can help correct and improve your posture. So, read this article to find out 9 exercises to improve your posture. 

Why is Posture Important?

A good straight posture is really important for a good healthy body. It’s not only a matter of looks but having a good posture makes the balance of the body good, helps your back to get strength, and reduces the risk of injury hence making life easier.

A good posture also helps with muscle pain, reduces muscle stress, back pain, neck pain, fatigue, headaches, and spine degeneration, improves poor spine alignment and makes you feel energetic throughout the day. 

There are different exercises to improve bad posture, so let’s discuss 9 exercises that help you get a straight taller posture.

9 Exercises to Improve Your Posture

1- Child’s Pose

A child’s pose is an exercise that involves stretching your back, glutes, and the muscles of your hips in a forward-bending pose. This exercise helps release stress in the lower back and is meant to relax your body.  

How to do this:

  • Sit on your knees and move forward.
  • Now keep your forehead on the floor so that it rests on the floor while keeping your hips on the heels.
  • Bring your arms forward so that they touch the legs while your palms are facing upwards.
  • Now inhale and exhale.
  • Stay in this posture for 2-4 minutes

2- Reverse Fly

This exercise targets the upper back and helps maintain the shoulder balance and strength which also protects it from injury while helping in posture improvement. 

How to do this:

  • Start by holding the band in either hand.
  • Stretch your arms out at your chest height. 
  • Extend your arms while keeping them straight to stretch the band.
  • Squeeze shoulder blades.. 
  • Return back to the start position. 

3- Cat-Cow

The cat-cow exercise helps stretch and massage your spine, bringing flexibility to it. A flexible spine is good for better posture. This exercise relieves stress from your torso and neck. It also improves your breathing and blood circulation.

How to do this:

  • Put your hands and shoulders at a width distance and knees below the hips.
  • Inhale while moving your head up and bending your lower back so that your abdomen moves down the floor and your spine extends. 
  • Tilt your pelvis like a cow. 
  • Continue this position for a minimin of 1 minute. 

4- Doorway Stretch

Doorway stretch helps against the tight chest and front shoulder muscles. These stretching movements are good for any back or shoulder pain and also improve bad posture. 

How to do this:

  • Stand in a doorway and raise your arm. 
  • Position your palms on the door frame.
  • Step ahead slowly with one foot through the door.
  • Now keep stretching your shoulders and chest while standing upright.
  • Hold for 15-30 seconds.
  • Step back and relax.
  • Repeat.

5- High Plank

A high plank exercise helps against stiffness and relieves pain. It also strengthens the back and shoulders. Doing high planks also helps maintain body balance and strengthens the core and spine, both of which improve your posture. 

How to do this:

  • Stand on all fours.
  • Straighten your back and move your legs outwards.
  • Give your body a lift in a plank position. 
  • Stay in this posture for 30 seconds.

6- Side Plank

This exercise maintains the alignment of the back and legs. Side plank engages your side muscles and glutes muscles strengthening them. The strength and alignment of these muscles maintain the posture.

How to do this:

  • Start with lying on the side plank position with straight legs and feet on one another. 
  • Position your left arm slightly to the center.
  • Your shoulders should be over your elbow and forearm onto the floor.
  • Lift your hips up and breathe out while keeping your neck neutral.
  • Keep the position for 30-60 seconds. 
  • Repeat on the other side.

7- Y- Raise

Y-raise is an upper body exercise that strengthens and supports a healthier back. It targets your chest and shoulders that tones the upper body. 

How to do this:

  • Facing downwards, lie down.
  • Place your feet together with a straight spine.
  • Put your arms over your head at 45 degrees making a Y-shape with the body. 
  • Move your shoulder blades and raise your arms.
  • Pause for a while and now lower your arms.
  • Repeat the process.

8- Chest Opener

A chest opener is an exercise that opens and stretches your chest. This exercise strengthens the chest, making the back posture better as well.

How to do this:

  • Stand straight.
  • Your feet should be hip-width apart.
  • Position your arms backward and entwine your fingers. Your palms should touch each other.
  • Keep your head and back straight in a line.
  • Inhale while lifting your chest up and hands down the floor. 
  • Stay in this position for some breaths..
  • Release your breath and relax.
  • Repeat. 

9- Glute Squeezes

This exercise relieves lower back pain by strengthening and activating your glutes. It also improves the alignment and functioning of the pelvis, making the posture better.  

How to do this:

  • Initiate by lying straight.
  • Bend your knees.
  • Position your feet 2 ft away from a hip distance.
  • Rest your arms in a downward position.
  • Exhale while bringing your feet towards the hips.
  • Move your feet away from your hips. 
  • Continue for 1 minute. 


There are many exercises that help improve your posture. Among many, the 9 exercises include child’s pose, reverse fly, cat-cow, doorway stretch, high plank, side plank, y-raise, chest opener, and glute squeezes. All these exercises target the upper muscles and strengthen the spine which improves posture that helps against back pain, neck pain, fatigue, headaches, and spine degeneration, and improves poor spine alignment. 


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