Take a second to notice your posture. Are you curled up with your phone? Hunched over a keyboard? Improving your posture isn’t just about standing or sitting up straight. Good posture engages muscles in your back, shoulders, core and hips. Try these five exercises to strengthen key muscles and improve your posture from the inside out.
Try these moves once or twice per day. As you practice them, you’ll notice less tension, better alignment and more confidence in the way you carry yourself. Before starting a new exercise routine, check with your doctor to make sure it’s right for you.
Shoulder blade squeeze
What it does: Activates the muscles between your shoulder blades and counteracts hours of sitting.
How to do it:
- Sit or stand with your shoulders relaxed.
- Hold your arms at 90-degree angles on either side of your body, like a lowercase “t.” Your palms should face up.
- Gently squeeze your shoulder blades together, like you’re trying to hold a pencil between them.
- As you squeeze your shoulder blades, keep your shoulders down. Try not to shrug.
- Hold for three seconds, then release. Repeat 10 times.
Wall angel
What it does: Opens your chest and strengthens your upper back.
How to do it:
- Stand with your back flat against a wall, with your feet slightly forward.
- Bring your arms up like a goalpost. Your elbows should be bent at 90 degrees.
- Slowly slide your arms up, then back down. Keep your wrists and elbows as close to the wall as you can.
- Repeat 8 to 10 times.
Standing core bracing
What it does: Strengthens your deep abdominal muscles, which are essential for spine support and posture.
How to do it:
- Stand tall and place one hand on your chest. Place the other hand on your lower belly.
- Breathe in through your nose.
- Exhale and gently draw in your navel toward your spine.
- Hold for five seconds, then release. Repeat 8 to 10 times.
Glute squeeze or mini bridge
What it does: Strengthens your glutes to prevent pelvic tilt and protect your lower back.
How to do it:
- Lie on the floor and press your feet into the ground. Lift your hips slightly.
- Create a straight line from your shoulders to your knees.
- Squeeze your glutes together for five seconds, then relax.
- Slowly lower yourself down.
- Repeat 10 to 12 times.
Chest opener stretch
What it does: Releases your chest and front shoulder muscles, which tighten from sitting too long.
How to do it:
- Clasp your hands behind your back.
- Straighten your arms and gently lift your chest as you look upward.
- Hold for a few seconds and breathe deeply.
- Repeat as needed.