What are the most effective exercises for better posture?
Written by
Robert Kelly
Reviewed by
Prof. William Dalton, Ph.D.Posture exercises should effectively strengthen specific muscle groups that create the common alignment problems. Weakness in your core is not enough to stabilize your spine. A tight shoulder will pull your trunk forward. Hips that are out of balance will pull your pelvis one way or the other. With intentional exercises, we will address the issues specifically at the source!
Plank Variations
- Form: Maintain straight line from head to heels without hip sag
- Muscles: Transverse abdominis, spinal erectors, scapular stabilizers
- Progression: Start with 30-second holds, increase weekly
Scapular Squeezes
- Form: Retract shoulder blades without lifting shoulders toward ears
- Muscles: Rhomboids, middle trapezius, posterior deltoids
- Progression: 3 sets of 15 reps with 5-second holds
Glute Bridges
- Form: Lift hips while squeezing glutes without arching lower back
- Muscles: Gluteus maximus, hamstrings, pelvic stabilizers
- Progression: Add resistance bands after mastering bodyweight
Using proper form can ensure you maximize benefits and prevent injury. Use neutral spine alignment during all movements. Move through the full range of motion without stressing your joints. Breathe steadily without holding your breath. It's better to have fewer, but higher-quality, repetitions for posture correction purposes than many poor repetitions.
Regular practice can lead to observable progress in just a few weeks. Complete the exercises three times a week for optimal results. You should first notice a decrease in back pain and a greater ability to move around. Then, breathing capacity and the ability to stand tall will increase. Take pictures of your posture once a month to track your progress.
Adapt exercises to your level of physical fitness. If balance with thoracic rotation is difficult, consider wall support. If you are not able to do the full version of planks, consider knee planks. Adjust resistance bands to provide an appropriate amount of resistance. Increase the amount of resistance as your strength improves, progress slowly and in moderation. Sustainable exercise programs can lead to long-term improvements in posture.
Read the full article: 10 Essential Steps How Improve Posture
