Movement

Do These 2 Exercises For Better Posture

Written by Kat Kennedy, NASM CPT, NCSF CPT, NCSF SNS
Medically Reviewed by Dr. Chad Walding, DPT

October 24, 2024

Poor posture is something most of us deal with at some point, especially if we spend long hours sitting or looking down at phones and computers. Over time, this can lead to slouching, rounded shoulders, back pain, and even tension headaches. 

The good news? 

It doesn’t take a lot of time or effort to improve your posture. By incorporating just two simple exercises every day, you can stand taller, feel more confident, and avoid the discomfort associated with poor posture.

In this blog, Dr. Chad Walding, Doctor of Physical Therapy, will guide you through two key exercises to improve posture that are easy to do and can fit into even the busiest schedule. These moves target the muscles that tend to weaken or tighten due to slouching, helping you retrain your body to stand tall naturally.

Table Of Contents

What is Posture?

First things first, what exactly is posture? Posture is essentially just how you hold your body (1). 

There are two types of posture (1):

  • Dynamic Posture: how you hold yourself when you are moving, like when you are walking, running, or bending over to pick up something.
  • Static Posture: how you hold yourself when you are not moving, like sitting, standing, or lying down (including sleeping).

It is important to ensure you have good dynamic and static posture.

So, What Does Good Posture Look Like?

The key to good posture is the position of your spine. Your spine has three natural curves—at your neck, mid-back, and low back (2). Correct posture should maintain these curves but not increase them. Your head should be above your shoulders, and the top of your shoulder should be over the hips (1).

Illustrated image of a woman with bad standing posture versus a woman with good standing posture

Good Standing Posture:

  • Keep your feet flat on the ground, shoulder-width apart. 
  • Slightly bend your knees to distribute your weight evenly. 
  • Engage your abdominal muscles. 
  • Keep your head above your shoulders and your shoulders over your hips. 
  • Keep your chin parallel to the floor. 
  • Keep your shoulders relaxed and drawn down and back. 
Illustrated image of a woman with bad seated posture versus a woman with good seated posture

Good Seated Posture:

  • Support your back with a chair or lumbar support. 
  • Keep your knees at the same height as your hips or slightly lower. 
  • Keep your thighs and hips supported by a well-padded seat. 
  • Keep your shoulders relaxed and your elbows close to your body, bent at about 90 degrees. 
  • Keep your wrists and forearms straight and in a neutral position. 
  • Keep the top of your screen at or just slightly below eye level. 
  • Keep your head level and in line with your torso.

Why Does Good Posture Matter?

One last note before we get into the moves. It’s important to understand why posture matters. Good posture isn’t just about standing up straight; it’s about aligning your body so that your muscles, joints, and spine work efficiently. 

When your body is properly aligned, it reduces strain on your muscles and ligaments, prevents injuries, and helps you move more easily. Ignoring your posture can affect your overall health and set you up for neck and shoulder strain, back pain, and even joint damage (3). You may dismiss the discomfort for a while, but it’s your body’s way of getting your attention.

Think of it this way: If you went to the gym and did strenuous leg exercises five days a week, your legs would feel overworked and sore. Sitting at a desk every day can bring about similar results. It forces you to overwork the muscles in your neck and back.

In addition to muscle and joint pain, poor posture can also cause (4, 5, 6): 

  • Poor circulation
  • High blood pressure
  • Digestive problems (slow digestion, constipation, etc…)
  • Headaches
  • Bad mood 

Two Exercises For Better Posture

Follow along with Dr. Chad Walding, DPT as he leads you through these two simple exercises for better posture. 

Quadruped Thoracic Extension

Get in position:

  • Get into a quadruped position with the knees under the hips, the hands under the shoulders, and the spine in a neutral position. 
  • Place one hand on the back of your neck. Do not pull down or put pressure on the neck with your hand.

How to do this stretch:

  • Start by rotating your body, leading with your eyes, head, and shoulder as far down toward your hand as you can. 
  • Then reverse the motion, guiding your eyes, head, and shoulder upward as much as possible. 
  • Match your breath with the movement. Exhale as you rotate inwards, and inhale as you rotate outwards.

Remember to keep the opposite arm in position with the elbow extended while you move in both directions, and try to keep your lumbar, thoracic, and cervical aligned throughout the rotation.

Alligators

Get in position: 

  • Lie on your side with your knees bent to 80-90 degrees.
  • Place your arms in front of you in front of your chest with your hands together.

How to do this stretch:

  • Lift your top arm up and over your body towards the floor behind you drawing a semicircle.
  • Let your trunk roll with the movement
  • Hold at the end of the motion for a second or two.
  • Then reverse the semicircle motion until you are back at the start.
  • Match your breath with the movement. Inhale as you rotate outwards, and exhale as you rotate inwards.

How Often Should You Do These Exercises?

For the best results, aim to do these exercises every day. You can do them first thing in the morning to wake up your muscles and get your spine moving or at any point during the day when you feel tension building up. They only take a few minutes, so they’re easy to fit into even the busiest schedule.

Native Note: It’s always best to talk to your doctor or healthcare provider before starting any new exercise or stretching routine.

Additional Tips for Improving Posture

While these two exercises can make a big difference in your posture, there are other small habits you can adopt to maintain better alignment throughout the day:

  1. Mind your desk setup: If you spend a lot of time working at a computer, make sure your monitor is at eye level, your chair supports your lower back, and your feet are flat on the floor. Adjust your setup to prevent slouching.
  2. Move throughout the day: Sitting for long periods can wreak havoc on your posture. To prevent stiffness, try standing up, stretching, and walking around for a few minutes every hour.
  3. Engage your core: A strong core is essential for maintaining good posture. Incorporate core-strengthening exercises into your routine to support your spine.
  4. Be mindful of your posture: Throughout the day, check in with your posture. Are your shoulders slouched forward? Is your head jutting out in front of your body? Remember to stand or sit tall with your shoulders back and your head aligned with your spine.

The Bottom Line

Improving your posture doesn’t have to be complicated. Incorporating these two posture stretches into your daily routine can help correct poor alignment, reduce muscle tension, and feel more comfortable throughout the day. These moves are easy to do at home or work and only take a few minutes, making them ideal solutions for anyone looking to stand taller and feel better.

The more consistently you do them, the easier it will be to maintain proper alignment, helping you avoid the discomfort of poor posture. So, take a few minutes each day, and watch your posture—and how you feel—improve over time.

Kat Kennedy
Article by

Kat Kennedy

Kat Kennedy is the Fitness and Nutrition Editor at NativePath. With a NASM CPT, NCSF CPT, and NCSF Sports Nutrition Certification, she has a passion for giving people the tools they need to feel healthy, strong, and confident.

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    Medical Disclaimer

    This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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