4 Exercises for Good Posture

Poor posture is unavoidable at times, but sometimes it just becomes a habit that, with some effort, can be corrected. Tension in our muscles is prevalent among persons who work professions that involve long periods of sitting. General muscular weakness, technology use, injury, stress, and even genetics contribute to bad posture. Here are some suggested exercises for good posture that will help you improve.

Failure to improve your posture can lead to a slew of health problems, including headaches, spine dysfunction, breathing problems, and indigestion. Good posture is so important; it can make it easier to breathe, digest meals more quickly, and help you feel more confident.

Continue reading to learn how to improve your posture with simple exercises.

Exercises for Good Posture

Grab your gym clothes, some water, and some open space to practice these exercises to help strengthen your core and back muscles, lengthen your spine, and stretch your body.

Pose 1: Cat and Cow

The cat and cow position can help relieve tension, relax the mind, and enhance coordination, in addition to improving posture.

Here’s how:

  • Begin on your hands and knees.
  • Curl your shoulders downward and press your hips toward the ground to curve your back upward into the cat position.
  • Then, by pushing your hips upward and your stomach toward the ground, go into the cow position.

For one minute, alternate between the cat and cow poses.

Pose 2: Pigeon Pose

Your body will naturally build up tension in your back and hips if you sit for long periods of time. Pigeon posture, which helps loosen up your hip flexors and lower back muscles, is an excellent way to combat this. This will also help you become more flexible, and it promotes good digestion.

Here’s how:

  • Begin in a downward dog position.
  • Lunge forward by bringing your right foot forward.
  • Bring your right shin perpendicular to your body to the ground.
  • Bring your left leg to the ground, flat.
  • Hold the stretch for one minute before switching to the other leg.

Pose 3: Plank on the side

Side planks strengthen your core while reducing stress and pressure on your lower back—the ideal motion for improving bad posture.

Here’s how:

  • To support your body, lie on your side with your elbow on the ground under your shoulder.
  • Off the ground, lift your hips and knees.
  • Hold this position for 10-30 seconds, or longer if comfortable, before switching sides.

Pose 4: Crunches

Crunches are a tried and true method, which is why it’s one of the most popular exercises for increasing the mobility and flexibility of the abdominal muscles, which in turn helps you have a healthy posture.

Here’s how:

  • Lie down on your back with your feet shoulder-width apart on the floor.
  • Place your arms at your sides or cross them over your chest.
  • Sit up and then lie back down to engage your core muscles.
  • Rep for a total of four sets of 10 to 20 reps.


If you are in the Asheville, NC area and are thinking about starting to work with a physical therapist, CONTACT us here at 1on1 Physical Therapy! Let’s get you in this week! (828) 785-8388

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