Discover effective posture strengthening exercises and learn how to combat forward head posture and rounded shoulders with targeted exercises. This comprehensive guide provides step-by-step instructions for correcting alignment issues, enhancing upper body muscle strength, and achieving better posture. Say goodbye to slouching and hello to a more confident, aligned you.

10 Bad Posture Correcting Exercises

Improving posture involves a combination of strengthening exercises for various muscle groups and practicing proper alignment. Here are 10 posture-strengthening exercises that can help correct bad posture:

Plank:
- Start in a push-up position, but with your weight on your forearms instead of your hands.
- Engage your core, keeping your body in a straight line from head to heels.
- Hold for as long as you can maintain proper form.
Bridge:
- Lie on your back with knees bent and feet flat on the floor.
- Lift your hips off the ground, creating a straight line from your shoulders to your knees.
- Squeeze your glutes and hold for a few seconds before lowering down.
Cat-Cow Stretch:
- Start on your hands and knees in a tabletop position.
- Inhale as you arch your back, dropping your belly towards the floor (Cow).
- Exhale as you round your back, tucking your chin to your chest (Cat).
- Repeat the sequence several times.
Thoracic Extension Stretch:
- Sit on the floor with your legs extended.
- Place a foam roller or a rolled-up towel horizontally beneath your upper back.
- Cross your arms over your chest or place your hands behind your head, and gently lean back over the roller.
Rowing Exercise:
- Attach a resistance band to a stable anchor point.
- Hold the band with both hands and sit up straight.
- Pull the band towards your torso while squeezing your shoulder blades together.
- Slowly release and repeat.
Wall Angels:
- Stand with your back against a wall and your arms at a 90-degree angle.
- Slowly slide your arms up the wall, maintaining contact at all times.
- Then, lower your arms back down while keeping your elbows and wrists in contact with the wall.
Chin Tucks:
- Sit or stand up straight.
- Gently tuck your chin towards your chest, lengthening the back of your neck.
- Hold for a few seconds and then release.
Superman Exercise:
- Lie face down on the floor with arms extended in front of you.
- Simultaneously lift your arms, chest, and legs off the ground while keeping your gaze down.
- Hold briefly before lowering back down.
Cobra Stretch:
- Lie face down with your palms on the ground near your shoulders.
- Press your palms into the floor to lift your upper body, arching your back.
- Keep your hips and lower body on the ground.
Scapular Retraction:
- Sit or stand with good posture.
- Squeeze your shoulder blades together while keeping your shoulders down.
- Hold for a few seconds before releasing.

Remember, consistency is key. Start with a few repetitions of each exercise and gradually increase as your strength improves. If you have any pre-existing medical conditions or concerns, it’s always a good idea to consult with a healthcare professional or a qualified fitness trainer before beginning a new exercise routine.

How To Correct Your Posture – 5 Home Exercises To Fix Your Posture

How to Correct Forward Head Posture

Correcting forward head posture requires a combination of exercises that target the muscles responsible for maintaining proper head and neck alignment. Here’s a sample strength exercise routine to help correct forward head posture:

Note: Before starting any new exercise routine, especially if you have pre-existing medical conditions, it’s recommended to consult with a healthcare professional or a qualified fitness trainer.

Warm-up: Start with a few minutes of light cardio to get your blood flowing and warm up your muscles. This could be brisk walking, light jogging, or cycling.

Strength Exercises: Perform each exercise for the recommended number of repetitions or time, gradually increasing as you build strength. Focus on proper form and alignment throughout each exercise.

Chin Tucks:
- Reps: 10-15
- Sit or stand up straight.
- Gently tuck your chin towards your chest while keeping the back of your neck lengthened.
- Hold the tucked position for a few seconds before releasing.
Wall Angels:
- Reps: 10-15
- Stand with your back against a wall and your arms at a 90-degree angle.
- Slowly slide your arms up and down the wall, maintaining contact with the wall at all times.
Rows with Resistance Band:
- Reps: 12-15
- Attach a resistance band to a sturdy anchor.
- Hold the band with both hands and sit up straight.
- Pull the band towards your torso while squeezing your shoulder blades together.
Thoracic Extension Stretch:
- Reps: Hold for 20-30 seconds
- Sit on the floor with your legs extended.
- Place a foam roller or a rolled-up towel horizontally beneath your upper back.
- Cross your arms over your chest or place your hands behind your head, and gently lean back over the roller.
Prone Cobra Stretch:
- Reps: Hold for 20-30 seconds
- Lie face down with your arms extended in front of you.
- Lift your chest and arms off the ground, keeping your gaze down and engaging your upper back muscles.
Isometric Neck Exercises:
- Reps: 10-15 seconds each
- Press your hand against your forehead and try to push your head forward while resisting with your neck muscles.
- Place your hand on the side of your head and attempt to tilt your head to the side while resisting the movement.

Cooldown: Finish the routine with gentle neck stretches, shoulder rolls, and deep breathing.

Perform this routine 2-3 times a week, gradually increasing the intensity and repetitions as you become more comfortable and stronger. Remember, consistency is key to seeing improvements in your forward head posture.

How To Fix Hunchback With The Correct Stretch – Dr. Berg

Best Exercise for Rounded Shoulders

Improving rounded shoulders involves a combination of exercises that strengthen the muscles of the upper back, rear shoulders, and core, while also addressing tightness in the chest muscles. Here’s an effective exercise that targets these areas:

Exercise: Face Pulls

Face pulls primarily target the rear deltoids, upper traps, and rhomboids, which are key muscles for improving rounded shoulders.

Instructions:

Attach a rope handle or a resistance band to a cable machine or resistance band anchor at chest height.
Stand facing the machine or anchor with your feet shoulder-width apart.
Hold the rope handles with an overhand grip (palms facing down).
Step back a few feet to create tension in the cable or band.
Start with your arms extended, and then pull the handles towards your face by squeezing your shoulder blades together.
Keep your elbows high and your wrists neutral throughout the movement.
As you pull, focus on bringing your hands towards your temples and maintaining an upright posture.
Hold the fully contracted position for a moment, then slowly release and extend your arms back to the starting position.

Sets and Reps:

Start with 3 sets of 10-12 repetitions.
Gradually increase the weight or resistance as your strength improves.

Tips:

Focus on the mind-muscle connection, emphasizing the contraction of your upper back muscles.
Avoid using momentum to perform the movement. Control the weight throughout the exercise.
Incorporate face pulls into your regular upper body workout routine, aiming to work on your posture consistently.

Additional Tips: In addition to face pulls, you can include other exercises that target the muscles contributing to rounded shoulders:

Rows: Bent-over rows, seated rows, or inverted rows help strengthen the mid-back and rear deltoids.
External Rotations: Use resistance bands or light dumbbells to perform external rotations, which strengthen the muscles responsible for shoulder stabilization.
Chest Stretches: Regularly stretch your chest muscles to alleviate tightness. Doorway stretches and pec stretches can be helpful.

Remember, it’s important to maintain proper form during exercises and perform them consistently to see improvements in your posture over time. If you’re unsure about your exercise routine or have any underlying health concerns, consider consulting a fitness professional or healthcare provider for guidance.

If you enjoyed these tips on the posture strengthening exercises and would like to keep it close to you at any time, just save this pin to your Pinterest Board.

Home › Posture Exercises ›Posture Strengthening Exercises