How to improve posture: 9 exercises and tips

What is proper posture? It’s a common question, but first things first: There’s no such thing as a “perfect” posture. Everyone’s natural way of standing or sitting is different. Even if you don’t sit or stand super straight, posture isn’t necessarily something that needs to be “improved.” But if your usual positions (especially after sitting or standing for extended periods) are making you feel achy or uncomfortable, it may mean you could benefit from some adjustments.

“Exploring different positions throughout the day can help your body feel more balanced and at ease, especially if you spend long hours sitting or standing,” says Mary Kimbrough, PT, DPT, a physical therapist at Hinge Health. “Small adjustments and gentle movements can go a long way in supporting your comfort and overall well-being.”

However, “improving posture” doesn’t mean focusing on sitting in a specific way. Rather, Hinge Health physical therapists recommend changing positions frequently and adding dynamic stretches and gentle strengthening exercises, which allow your body to be more comfortable in a variety of positions.

Read on to learn about how to improve your posture with exercises recommended by Hinge Health physical therapists.

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

9 exercises that can improve your posture

Improving your posture is about helping your body feel comfortable and supported in a variety of positions, according to Hinge Health physical therapists. It’s important to focus on both stretches and strengthening exercises. Stretching can help loosen up tight muscles that may become tense from sitting at a desk with rounded shoulders or lifting heavy items. Strengthening exercises can help your body sit upright with ease and not fatigue as quickly. Together, these exercises can make it easier to adjust your posture no matter how you sit or stand.

“This gentle stretch helps open your chest and shoulder muscles, which can feel especially good if you’ve been sitting or working with your shoulders rounded forward,” Dr. Kimbrough says. By encouraging your shoulders to move back, this stretch supports a more balanced and comfortable posture.

How to do it:

• Start by standing in a doorway with your elbows bent and each forearm resting on one side of the doorframe. Your elbows should be at about chest height. 

• Step one foot through the doorway to move your hips and chest forward while your forearms stay in place. 

• Focus on creating length through your chest and arms. 

• Move your hips and chest back to relax out of the stretch.

If you spend a majority of your day sitting at a desk, it’s common for your shoulders and neck to push forward, creating tension in your upper back and neck. This movement is designed to release that muscle tightness so you can sit more comfortably. 

How to do it: 

• Sit tall and either grab the side of your chair with your target side hand or sit on that hand.

• Place the other hand on the target side of your head and gently pull your head over and down toward your opposite shoulder.

• Try to keep both shoulders facing forward.

• Don’t rotate your torso.

This dynamic move stretches and lengthens the muscles in your back, as well as your hamstrings (muscles in the back of your legs), says Dr. Kimbrough. You may even feel a slight stretch in your core muscles, which can also have a positive effect on your posture and overall comfort. 

How to do it:

• Stand with your hands resting on a sturdy surface, like a countertop or table.

• Take a few steps back as you lower your chest to the floor, hinging at your hips.

• Keep your arms straight with your head between your arms.

• Return to standing.

This stretch can help release tension in your lower back, especially if you’ve been sitting or standing in one position for a long time. “Standing back extensions gently encourage your spine to move in the opposite direction of sitting, helping you feel more upright and comfortable,” says Dr. Kimbrough. This can make it easier to find a posture that feels balanced and supported.

How to do it: 

• Stand with your feet a comfortable distance apart with your hands on the back of your hips.

• Push your hips forward and allow your shoulders to dip downward toward the floor

• Arch your back and look up toward the ceiling 

• Focus on relaxing into this position as you hold.

• Return to the starting position.

Your hip flexor muscles, located at the front of your hips, can become tight when you stay in one position for long periods of time. The hip flexors stabilize your pelvis and help your spine maintain a neutral position. Doing this stretch can also help alleviate hip flexor pain.   

How to do it:

• Stand comfortably with your feet hip-width apart. 

• Take a big step forward with one foot.

• Bend through your front knee while you push your other hip forward. 

• Keep your chest upright as you hold this position. 

• Push through your front foot to step back and return to standing. 

• As you do each rep, you should feel a stretch in the front of your hip. 

Get more information on how to do the hip flexor stretch here.

“Planks gently engage your back, core, and shoulder muscles, helping your whole body feel strong and supported in an upright position,” Dr. Kimbrough says. “This can make it easier to maintain comfortable posture throughout your day.”

How to do it:

• On a yoga mat or other soft surface, start on your hands and knees with your arms straight and hands placed directly under your shoulders. 

• Extend your legs back behind you, supporting your body on your hands and toes. Your body should form a straight line from the back of your head to your heels (like a regular, raised push-up position). 

• Hold this position, squeezing the muscles in your core and glutes to keep you in alignment. 

• Don’t let your hips dip toward the floor or pop up in the air. 

• Relax your knees to the mat, returning to the starting position.

Get more information on how to do a plank here.

The superman exercise helps strengthen your lower back, glutes, and shoulders, supporting a comfortable and upright posture. As you lift your arms away from the ground against gravity, you’ll work all the small stabilizing muscles in your shoulders, along with the postural muscles in your upper back.

How to do it:  

• Lie face down on a yoga mat with your arms and legs extended, and your forehead resting on the mat.

• Slowly lift your arms, chest, and legs toward the ceiling as high as you comfortably can.

• Hold this position, gazing at the floor to keep your neck in a neutral position.

• Relax your body back to the starting position.

Get more information on how to do a superman here.

This all-in-one movement strengthens the muscles across your upper and mid-back. By engaging these areas, this exercise can help your shoulders feel more balanced and at ease, making it more comfortable to maintain a comfortable upright posture.

How to do it:

• Stand and then hinge at your hips to bend your chest toward the floor. Your arms should be straight and hanging toward the floor. 

• Move your arms toward the ceiling into an “I” position with your arms straight. 

• Relax your arms back down, then lift your arms toward the ceiling into a “Y” shape. 

• Lower your arms, then lift them out to the sides into a “T,” squeezing your shoulder blades together.  

• Relax to the starting position.

This exercise gently strengthens your neck muscles, which can help counteract forward head posture — sometimes called “tech neck” — and support a more comfortable, upright position.

How to do it:

• Stand or sit comfortably looking straight ahead.

• Nod your head while bringing your chin toward your chest.

• Glide or retract your chin back, focusing on relaxing your jaw muscles while you hold this position.

• Return your head to the starting position.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Other ways to improve posture 

Along with doing the above stretches and strengthening exercises, there are a variety of small changes you can make throughout your day to help your posture feel more comfortable and natural. Here are a few tips:

• Make ergonomic adjustments. Updating your workspace setup can have a big impact on how you feel while sitting. However, keep in mind there is no one right way to set up your desk for comfort. Try to keep your computer screen at eye level to help prevent rounding your shoulders forward. Also, choose a chair with supportive armrests to increase comfort in your shoulders, back, and neck. Adjust your chair height so that your feet are flat on the floor. All of these adjustments can help improve your posture — and often, they don’t require you to buy expensive desk equipment.

• Check in with yourself. Placing a sticky note at your desk or setting an occasional reminder on your phone can help you routinely check in on how you’re sitting or standing. These simple cues can help you to shift positions, reset your posture, and bring more comfort and awareness to your day.

• Break up long periods of sitting or standing. As Hinge Health physical therapists always say, “your next position is your best position.” Try to change positions regularly throughout the day. Taking a movement “snack” break every 30–60 minutes to do the above exercises, stretches at your desk, or go for a short walk can make a big difference. Incorporating these small breaks can help reset your posture and promote blood flow throughout your body.

Why is healthy posture important?

Increasing flexibility and strength in your back, shoulders, chest, and neck can help you find comfortable, upright positions and make it easier to move and sit or stand with ease. Other benefits include: 

• Reduced strain on soft tissues. Strengthening muscles that help you stay upright can help take pressure off soft tissues, including your muscles and ligaments. It can even ease stress off your joints. 

• Deeper, more relaxed breathing. “When you’re in a comfortable, upright position, it’s easier to fully expand your lungs, which can support better breathing and oxygen flow throughout your body,” says Dr. Kimbrough.

• Improved mobility and range of motion. Spending time in one position can make muscles feel tight or stiff. Introducing more upright postures and gentle movement into your day can help keep your muscles flexible and support a comfortable range of motion.

• Boosted mood. Research shows that sitting or standing in an upright position can help lift your mood, support confidence, and even reduce feelings of stress.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Kim, D., Cho, M., Park, Y., & Yang, Y. (2015). Effect of an exercise program for posture correction on musculoskeletal pain. Journal of Physical Therapy Science, 27(6), 1791–1794. doi:10.1589/jpts.27.1791

2. Bayattork, M., Sköld, M. B., Sundstrup, E., & Andersen, L. L. (2020). Exercise interventions to improve postural malalignments in head, neck, and trunk among adolescents, adults, and older people: systematic review of randomized controlled trials. Journal of Exercise Rehabilitation, 16(1), 36–48. doi.org:10.12965/jer.2040034.017

3. Nair, S., Sagar, M., Sollers, J., Consedine, N., & Broadbent, E. (2015). Do slumped and upright postures affect stress responses? A randomized trial. Health Psychology : Official Journal of the Division of Health Psychology, American Psychological Association, 34(6), 632–641. doi:10.1037/hea0000146