Feeling blah no matter what you put on? These exercises and tips to improve your posture are worth adding to your weekly workouts.
While the style, the price and the occasion for when they’ll be worn are all major factors, when it comes to choosing clothes, how you carry yourself significantly impacts how you feel in an outfit.
“With so much time spent sitting and in front of screens we have a lot of forces working against us when it comes to good posture,” explains gym owner and Genesis Health + Fitness group fitness trainer, Beaux Glenn.
“An upright posture not only exudes self-assuredness but also makes you appear taller and shows off the features of your body.”
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When you stand up straight, you instantly feel more confident and your clothing tends to sit in a more flattering way too, accentuating your best features.
“Good posture is also better for your overall health. Poor posture can lead to a myriad of problems, including back pain and decreased lung capacity. By regularly doing a few exercises to improve your posture you will find that your natural posture will slowly change and it won’t take as much effort to stand up straighter.”
Ahead, the best exercises to help ensure your posture is as healthy as possible.
1# Chin tuck
This exercise primarily targets the muscles in your neck and upper back. These muscles play a vital role in maintaining proper head and shoulder alignment, which is crucial for overall posture. This exercise strengthens the deep neck flexors and improves head alignment over the shoulders.
How to do it
- Stand or sit up straight with your shoulders relaxed.
- Gently draw your chin inward and downward without tilting your head up or down.
- Hold this position for 5-10 seconds, feeling a gentle stretch in the back of your neck.
- Repeat 10-15 times.
2# Wall angel
The wall angel exercise targets the muscles responsible for shoulder stability and scapular (shoulder blade) control.
How to do it
- Stand with your back against a wall and your feet about 6 inches away from the wall.
- Keep your head, upper back, and buttocks in contact with the wall.
- Bend your elbows to 90 degrees, with your upper arms parallel to the ground.
- Slowly slide your arms up the wall, keeping them in contact with the wall as much as possible.
- Return to the starting position.
- Repeat 10-15 times.
3# Cat-cow stretch
The cat-cow Stretch is an excellent exercise for mobilising your spine, particularly the thoracic (upper back) region.
How to do it
- Start on your hands and knees in a tabletop position.
- Inhale and arch your back, lifting your head and tailbone toward the ceiling (Cow position).
- Exhale and round your back, tucking your chin to your chest (Cat position).
- Alternate between the Cow and Cat positions for 10-15 repetitions.
#4 The hip hinge
This exercise focuses on strengthening your lower back and core muscles while teaching you the proper way to bend at the hips, a fundamental movement for good posture. This exercise promotes a neutral spine, and an ideal posture.
How to do it
- Stand with your feet hip-width apart and place your hands on your hips.
- Keep your spine straight and chest up.
- Slowly push your hips back as if you were closing a car door with your rear end.
- Bend your knees slightly as you hinge at the hips.
- Lower your torso until you feel a stretch in your hamstrings, but avoid rounding your back.
- Return to the upright position by pushing your hips forward.
- Repeat for 10-15 repetitions.
5# Thoracic extension
The thoracic extension targets the thoracic spine, the area between your shoulder blades, which often suffers from poor posture habits.
How to do it
- Sit on the floor with your legs crossed or on a chair with your feet flat on the ground.
- Interlace your fingers behind your head, keeping your elbows wide.
- Gently arch your upper back, bringing your elbows back and pointing them toward the ceiling.
- Hold for 5-10 seconds, feeling a stretch in your upper back.
- Return to the starting position.
- Repeat 10-15 times.
Gym exercises for posture
If you’re heading to the gym, these weighted exercises are also really powerful for improving posture.
1# Deadlifts
Deadlifts are one of the most effective compound exercises for strengthening the muscles in your lower back, glutes, hamstrings, and core. By targeting these muscle groups, deadlifts can help improve your posture by providing better support to your spine and reducing the risk of lower back pain.
How to do it
- Stand with your feet hip-width apart, toes under the barbell.
- Bend at your hips and knees to lower your body down and grip the barbell with both hands, using an overhand or mixed grip.
- Keep your back straight, chest up, and shoulders back.
- Lift the barbell by straightening your hips and knees, standing tall.
- Lower the barbell back to the ground by bending your hips and knees while maintaining a straight back.
- Perform 3-4 sets of 6-8 repetitions with proper form.
2# Lat pulldowns
Lat pulldowns are an excellent exercise for targeting the muscles of the upper back and shoulders, which are essential for maintaining good posture and preventing rounded shoulders.
How to do it
- Sit at a lat pulldown machine with your knees secured under the pad and your hands on the wide bar attachment.
- Start with your arms fully extended, hands wider than shoulder-width apart.
- Pull the bar down toward your chest, leading with your elbows and squeezing your shoulder blades together.
- Slowly return the bar to the starting position, fully extending your arms.
- Perform 3-4 sets of 8-10 repetitions with controlled movements.
#3 Face pulls
More Coverage
Face pulls specifically target the muscles of the upper back and shoulders, helping to correct forward head posture and strengthen the upper trapezius and rear deltoid muscles.
How to do it
- Attach a rope handle to a cable machine at about chest height.
- Stand facing the machine with your feet shoulder-width apart.
- Hold the rope handle with both hands, palms facing inward, and step back to create tension in the cable.
- Keep your elbows high and pull the rope towards your face, bringing it close to your forehead while squeezing your shoulder blades together.
- Slowly return the rope to the starting position with control.
- Perform 3-4 sets of 12-15 repetitions.
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