7 Exercises to Improve Your Posture

Written by Kim Grundy, PT | Reviewed by Mandy Armitage, MD

Published on May 3, 2023

Key takeaways:

Exercises to improve posture should strengthen your back and stretch your chest muscles.
If you have back, neck, or shoulder pain, posture exercises may ease your symptoms.
Good posture keeps your spine aligned, allowing your muscles to function properly.

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Do you hunch your back after a long day sitting at a desk? Or maybe you round your shoulders after sleeping in the wrong position? We all have poor posture sometimes. But over time, poor posture can cause pain and stiffness in your back, neck, and shoulders. It may also cause headaches or make it harder to breathe properly.

Your spine has three natural curves that must be maintained for proper posture. There is one at your neck (cervical), mid back (thoracic), and low back (lumbar). Slouching increases stress on the spine, which disrupts these curves and causes misalignment. And increased strain on the back of your neck and shoulders can make your chest muscles tighter and shorter.

You can work on your posture with regular exercise. Strengthening and stretching exercises to improve posture help keep the natural curves of your spine intact.

What are the best exercises to improve your posture?

Exercises to improve your posture can retrain your muscles to maintain a neutral spine as you sit, stand, and go about daily activities. One study found that doing postural exercises three times a week helps correct poor posture. These exercises have also been shown to relieve shoulder, mid-back, and low-back pain.

The following seven posture exercises are designed to stretch tight chest, neck, and hip muscles. They can also help strengthen weak neck, back, and core muscles that develop from slouching.

1. Chin tucks

Chin tucks help counteract a forward-head posture, which can result in muscle imbalances. They strengthen the neck flexors and other muscles that keep the neck pulled back. They also stretch tightened muscles along the sides of the neck.

Step 1: Sit or stand with your back straight and your shoulders back.
Step 2: Place your index finger on your chin as a visual cue. And keep it in the same spot during the exercise.
Step 3: Pull your chin straight back, feeling a stretch along the back of your neck.
Step 4: Hold for 5 seconds.
Step 5: Move your chin back to its original position, so that it’s touching your finger again.
Step 6: Do 10 to 12 chin tucks.

2. Standing chest opener

This move opens up your chest and shoulders, stretching muscles that tend to tighten after prolonged sitting. A standing chest opener also stretches and improves mobility in your mid-back, or thoracic, spine.

Step 1: Stand tall with your shoulders back and your feet hip-distance apart.
Step 2: Extend your arms behind you and clasp your fingers together, bringing your shoulder blades together. Hold onto either end of a towel if you can’t clasp your hands together.
Step 3: Lift your chest toward the ceiling and raise your arms slightly.
Step 4: Hold for 15 to 20 seconds.
Step 5: Repeat the standing chest opener 5 to 10 times.

3. Resistance band rows

Resistance band rows strengthen your back and shoulder muscles, helping you sit and stand with your back straight and your shoulders back. You can also do this exercise using cable rows at a gym.

Step 1: Secure a resistance band to a door hinge — or other secure spot — at or just below chest height.
Step 2: Grab each end of the resistance band with your palms facing down.
Step 3: Stand up tall and with your shoulders back.
Step 4: Pull your elbows back until they are aligned with your shoulders.
Step 5: Squeeze your shoulder blades together as you hold for 3 seconds.
Step 6: Do three sets of 10 to 12 resistance band rows.

4. Cat-cow stretch

The cat-cow stretch works your neck muscles and helps loosen up your spine. It also helps improve mobility in your mid-thoracic spine, which may stiffen when you slouch.

Step 1: Start on your hands and knees, with your weight balanced evenly and your spine in a neutral position. Keep your wrists under your shoulders and your knees under your hips.
Step 2: Round your spine up toward the ceiling as you look down toward the floor, drawing your belly to your spine and tucking your chin to your chest. Hold for 3 to 5 seconds.
Step 3: Arch your back, dropping your midsection toward the floor as you look up toward the ceiling. Hold for 3 to 5 seconds and then return to a neutral position.
Step 4: Repeat the cat-cow stretch for about one minute.

5. Bird dog

The bird dog exercise strengthens your core, which is essential for proper posture. It activates your posterior, or back-body, muscles, including your lower back, glutes, spinal extensors, and hips.

Step 1: Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
Step 2: Raise your right arm forward while extending your left leg behind you. Pause for a few seconds before returning to the starting position.
Step 3: Raise your left arm forward as you extend your right leg behind you. Pause for a few seconds before returning to the starting position.
Step 4: Continue alternating sides, lifting your opposite arm and leg five times on each side.
Step 5: Repeat the bird dog exercise for two to three sets.

6. Wall angels

Wall angels build strength in your upper back and shoulders while stretching tight chest muscles. This can improve shoulder movement and mobility.

Step 1: Stand with your back against a wall and your feet a few inches in front of you. Your upper body and midsection –– including your head, neck, back, and bottom –– should all be resting against the wall.
Step 2: Bend your elbows and raise them out to the sides and up to shoulder height, keeping the backs of your arms on the wall.
Step 3: Continue raising your bent elbows until your arms are making a V, keeping the back of your arms touching the wall.
Step 4: Slowly lower your arms until your elbows are shoulder level again. Try to keep your arms against the wall the entire time.
Step 5: Repeat the wall angel exercise 10 to 15 times, keeping the movement in a pain-free range.

7. Cobra pose

This yoga pose opens the chest, stretches the hip flexors, and improves spinal mobility. It also strengthens arm and back muscles.

Step 1: Lie on your stomach with your legs hip-width apart.
Step 2: Bend your elbows and place them near your ribs with your palms on the floor.
Step 3: Slowly push up onto your forearms, lifting your chest off the floor but keeping your hips and pelvis on the floor.
Step 4: For a low cobra, stay rested on your forearms. For a full cobra, press up until your arms are straight.
Step 5: Hold for three to six breaths.
Step 6: Repeat the cobra pose three to five times.

Why does good posture matter?

Good posture is important because it keeps your body properly aligned and functioning as it should.

Experts say you should be aware of your posture while sitting and standing. When sitting, focus on keeping your shoulders back and your head in a neutral position. Keep your feet on the floor or a footrest and your knees at or below your hips. When possible, your forearms should be parallel to the ground. Your low back should be supported, so use a lumbar roll as needed.

When standing, make sure your back is upright and your shoulders are back. Keep your stomach tucked in and maintain your head in a neutral position.

There are many possible benefits of good posture, including:

Preventing back and shoulder pain and future injuries
Aiding mobility in your back and shoulders
Easing headaches by relieving neck muscle tension
Reducing jaw pain or temporomandibular joint (TMJ) pain with correct alignment
Possibly boosting mood and confidence

Make good posture a priority. In addition to exercising, you can also try wearing a posture corrector for short periods. This device can help you get in the habit of maintaining proper posture.

What causes poor posture?

The most common cause of poor posture is muscle weakness and tension in your back, neck, core, and chest. This type of weakness and tension can lead to muscle imbalances that result in poor posture.

The following daily habits may cause muscle imbalances:

Sitting or standing with rounded shoulders, a forward-head position, and a hunched back
Looking down at your phone (text neck)
Working in an office that is not set up correctly (with a supportive chair and proper computer or desk height, for example)

Age-related changes and musculoskeletal conditions like osteoporosis can also cause muscle imbalances.

The bottom line

Bad posture –– such as rounded shoulders or a hunched back –– can cause aches and pains that affect your daily life. Exercises to improve posture can strengthen your back and stretch your chest muscles, helping you sit and stand with a neutral spine. In addition to getting regular exercise, pay attention to your posture during everyday activities like working at a desk or looking at your phone to help you get in the habit of good posture.