12 Exercises to Improve Your Posture

Child’s pose

This resting pose stretches and lengthens your spine, glutes, and hamstrings. The child’s pose helps to release tension in your lower back and neck.

Forward fold

This standing stretch releases tension in your spine, hamstrings, and glutes. It also stretches your hips and legs.

Cat cow

Practicing cat cow stretches and massages your spine. It also helps to relieve tension in your torso, shoulders, and neck while promoting blood circulation.

Standing cat cow

Doing the cat cow stretch while standing helps to loosen up tightness in your back, hips, and glutes.

Chest opener

This exercise allows you to open and stretch your chest. This is especially useful if you spend most of your day sitting, which tends to make your chest move inward.

High plank

The high plank pose helps to relieve pain and stiffness throughout your body while strengthening your shoulders, glutes, and hamstrings.

Side plank

You can use a side plank to maintain the neutral alignment of your spine and legs. This energizing pose works the muscles in your sides and glutes.

Downward-facing dog

This is a forward bend that can be used as a resting pose to balance out your body. The downward-facing dog pose helps to relieve back pain

Pigeon pose

This is a hip opener that also loosens up your spine, hamstrings, and glutes. The pigeon pose can also help to stretch your sciatic nerve and quadriceps.

Thoracic spine rotation

This exercise relieves tightness and pain in your back while increasing stability and mobility.

Glute squeezes

This exercise helps to strengthen and activate your glutes while relieving lower back pain. It also improves the functioning and alignment of your hips and pelvis, leading to better posture.

Isometric rows

This exercise helps to relieve pain and stiffness from sitting in one place for too long. Isometric pulls work your shoulder, arm, and back muscles, giving you the strength to maintain good posture.

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