12 Exercises to Improve Your Posture

Your spine, glutes, and hamstrings get longer and softer in child's pose. It might also help your lower back and neck feel better.

Child’s Pose

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Your back, glutes, and hamstrings will feel better after doing this standing stretch. It makes your hips and legs stretch too.

Forward fold

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Cat-Cow pose helps your torso, shoulders, and neck feel less tense while also improving blood flow and spinal mobility.

Cat-Cow

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This standing pose is a variation on the standard Cat-Cow. It helps loosen up your back, hips, and glutes.

Standing Cat-Cow

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If you spend most of your day sitting, which makes your chest move in, opening and stretching your chest can help.

Chest opener

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High planks strengthen shoulders, glutes, and hamstrings and relieve body pain and stiffness. They also improve core and back strength and balance for good posture.

High plank

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An alternative plank, this move works your sides and glutes. These muscles support your back and improve posture when strengthened and aligned.

Side plank

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A forward bend, Downward-Facing Dog can be used to rest and balance. It strengthens and aligns back muscles and relieves back pain.

Downward-Facing Dog

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Get on all fours with your knees below your hips and hands in front of your shoulders. Place your right knee behind your right wrist with your right foot angled left. Right shin outside on floor.

Pigeon Pose

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Opening the chest gently and rotating the spine can help relieve tightness while also making you more stable and mobile.

Thoracic spine rotation

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Glute bridges are a great way to strengthen and work out your glutes while also easing back pain. This makes your hips and pelvis work better and stay in place, which improves your posture.

Glute bridge

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Chairs with soft backs are good.Fist each hand and extend your arms parallel to the floor.Exhale with elbows back and shoulder blades squeezed. Hold this position for 10 seconds, breathing deeply.Slowly release to inhale. One minute of movement.

Isometric pulls

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also see

also see

10 Ways to Keep Your Bones Healthy

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