4 Exercises to Improve Posture

Atlanta Eagles planking during a group workout.

Let’s shoot straight about something that’s more important than you might think - your posture. Good posture is a game-changer, especially as we age. 

Here’s why. Good posture is also your body’s first line of defense against the wear and tear of daily life. It helps prevent back pain, reduces the risk of injuries, and keeps your joints from wearing out quicker than they should. Good posture can also be a confidence booster. 

Unfortunately, good posture isn’t exactly supported by our modern lives. Sitting at a desk all day, gazing into our cell phone screens, or lounging on the couch weaken our postural muscles. The result? A hunched posture. 

Fortunately, there’s a lot you can do to correct your posture so you’re ready for whatever life throws your way. 

So, sit up straight as we dive into four exercises that'll have you standing tall and ready for action. 

1. Thoracic Extension

Your thoracic spine is the middle section of your spine. It starts at the base of your neck and extends to the bottom of your ribs. When the muscles that support it aren’t strong, we hunch over.

Thoracic extensions help reduce hunching by strengthening your erector muscles and improving your upper back mobility.

Here’s how to do a thoracic extension.

1. Sit straight in a chair or stand tall with your feet hip distance apart.

2. Place your hands behind your head like you’re getting ready to do a crunch.

3. Gently pull your elbows back until you feel your chest opening and stretching.

4. Hold this position for 10 seconds and then return to a neutral position.

5. Repeat 5-10 times.

2. Shoulder Blade Squeeze

Like hunching, rounded shoulders are another side effect of poor posture. Rounded shoulders can often cause neck and upper back pain. 

Shoulder blade squeezes help reduce rounded shoulders by strengthening your upper back muscles and promoting proper alignment of your shoulder blades. 

Here’s how to do a shoulder blade squeeze:

1. Sit straight in a chair or stand tall with your feet hip distance apart.

2. Gently pull your shoulder blades together, squeezing the muscles between them. This helps pull your shoulder blades down and back into proper alignment.

3. Hold this position for 10 seconds and then return to a neutral position.

4. Repeat 5-10 times.

3. Plank

Planks are a full-body exercise that work all of your postural muscles - back and core. Yes. A strong core is essential for good posture. Why? Well, weak core muscles contribute to slouching.

Planking helps strengthen your obliques, rectus abdominis, and transverse abdominis. These muscles act like an internal scaffold that helps hold you upright.

Here’s how to do a plank:

Get down on the floor like you’re about to do a push-up. 

1. Get into proper alignment.

1. You should be holding your body off of the floor by your hands or forearms and toes.

2. Your spine should be in a flat, neutral position.

3. Your elbows should be directly under your shoulders. If you’re on your forearms, they should be facing forward and make the number 11.

4. Your head should be relaxed and you should be looking at the floor, not in front of you.

2. Hold this position for 10-15 seconds to start. Over time, you can increase how long you hold a plank.

3. Release. Take a few second break.

4. Repeat 2-3 more times.

4. Wall Angels

Wall angels work the muscles in your upper back as well as your spine, chest, and core muscles. All of these help reduce hunching. 

Here’s how to do wall angels:

1. Stand against a wall with your feet flat on the floor, shoulder width apart, and your heels against the wall.

2. Gently pull your shoulders down and press your back into the wall so you’re in an upright posture.

3. Place your arms at your sides with the palms facing out so they are also against the wall. Your elbows, forearms, wrists and back of hands should be against the wall.

4. Slowly bring your arms up and down keeping them in contact with the wall. You should look like you’re making snow angels but against the wall instead of in snow.

5. Repeat 10-15 times.

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