Poor posture can contribute to a range of health concerns, from back pain to breathing difficulties. However, you can help your body sit and stand straighter with certain exercises and stretches—and you don’t need to be a yogi to do them.
Research shows that strengthening your core muscles can help with low back pain, which is common among people with poor posture. Core-strengthening exercises can also improve excessive spine curvature.
Bird dog is the ultimate core exercise, as it engages stabilizing muscles in the spine while working the abdominals, hips, and glutes. Here’s how to do it:
- Start on your hands and knees. Keep your shoulders aligned with your wrists, your knees under your hips, a flat back, and a neutral neck.
- Simultaneously extend your right arm in front of you at shoulder height and your left leg behind you at hip height. Pause and tighten your core to stay balanced and keep your back flat.
- Lower your arm and leg to return to the starting position.
- Repeat with the left arm and right leg.
- Repeat, lifting the opposite arm and leg, for a total of 10 reps on each side.
If you struggle to balance during bird dog, dead bug is an excellent alternative. It uses the same contralateral movements (opposite arm and leg), and fires up the abdominal muscles, oblique muscles, and spinal muscles to strengthen your spine and protect against low back pain. Plus, on your back, you’ll have better stability. Here’s how to do it:
- Lie flat on your back and lift your feet off the ground. Keep your knees bent at a 90° angle directly over your hips. Then, lift your arms and point your fingertips toward the ceiling. This is your starting position.
- Lower your right arm behind you until your upper arm is close to your ear. Simultaneously straighten your left knee as you lower your leg toward the floor. Hover both your foot and your hand a few inches above the floor, but don’t allow them to touch.
- Pause for a moment, then contract your core to return to the starting position.
- Do the same with the left arm and right leg.
- Repeat the movement, lowering the opposite arm and leg for a total of 10 reps on each side.
A forward head lean, or a “tech neck,” is a hallmark of poor posture that can be painful and limit your mobility. Doing the chin tuck exercise may help bring your head back into proper alignment. Here’s how to try it:
- Sit or stand up straight with your chin parallel to the ground, shoulders back, and rib cage stacked over your hips.
- Tuck your chin by drawing it back toward your throat. (It should look like you have a double chin.)
- Hold your chin in a tucked position for three seconds.
- Release and repeat. Do 10 reps.
“Upper crossed syndrome” refers to muscle imbalances that can cause hunched shoulders and a rounded upper back. Research shows that a combination of stretching and strengthening can help restore balance and improve posture.
The banded row strengthens the shoulder muscles and upper back, which are typically weak and elongated in people with upper crossed syndrome. Here’s how you complete a banded row:
- Sit on the floor with your legs extended out in front of you.
- Hold the ends of a long resistance band and loop the middle of the band around the arches of your feet. Adjust your grip so that there’s some tension on the band. This is the starting position.
- Sitting up straight with a flat back and neutral neck, draw your shoulder blades together as you pull your hands toward your rib cage.
- Pause, then slowly return to the starting position.
- Repeat for a total of 10-15 reps.
The American Council on Exercise recommends stretching the chest muscles to increase range of motion in your torso and correct a hunched, shoulders-forward posture. Research has also shown that stretching these muscles can improve range of motion in the shoulders. Here’s how to perform a chest stretch:
- Sit or stand up straight with your chin parallel to the ground, shoulders back, and rib cage stacked over your hips.
- Lift your arms and interlock your fingers behind your head.
- Keep your core engaged and don’t arch your lower back. Draw your elbows back and push your chest forward.
- Hold the stretch for at least 10 seconds, then release.
- Repeat for a total of 3-4 reps.
A 2024 review of studies determined that Pilates, a form of exercise focused on core and spinal strength, can be effective in correcting posture and relieving pain. Another study found that just 30 minutes of Pilates twice weekly can help improve neck posture.
Pilates “swimming” is one of many moves that specifically targets the back, shoulder, and neck muscles. Here’s how to do it:
- Lie face down on your stomach with your legs straight, toes pointed, and arms extended overhead.
- Engage your core. Then, lift your chest, arms, and legs a couple of inches off the floor, keeping your neck neutral.
- From this lifted position, lift your right arm and left leg a little higher.
- Immediately switch your leg and arm positioning so that the left arm and right leg are a little higher.
- Quickly switch your opposite arm and leg—like you’re swimming—as you inhale for five counts and exhale for five counts.
- Continue for 30 seconds, then rest.
Stretching and strengthening exercises aren’t the only way to achieve better posture. Making other small changes throughout your day can break bad habits and help you develop consistently good posture:
- Create an ergonomic workstation: The height of your desk, the position of your keyboard, and the type of chair you use can affect your posture. If you spend most of the day in front of a computer, check the Occupational Safety and Health Administration’s (OSHA) guidelines to make sure you’re set up for success.
- Scroll at eye level: If you need to look at your phone, lift it up to eye level rather than peering down at your screen. This simple adjustment can help reduce the amount of time you spend in a head-forward position.
- Sit less: Periods of prolonged sitting may reinforce bad habits, like slouching, which can lead to back pain. To break up long periods of sitting, set a timer on your watch or phone to get up and move every 30 minutes, or try working while standing or walking.
