10 Of The Best Exercises To Improve Your Posture

Good posture is more than just standing tall or looking confident; it’s the foundation of a healthy body. In today’s world, where so many of us spend hours hunched over computers, scrolling on phones, or sitting in cars, it’s easy to fall into habits that strain our backs, shoulders, and necks. That’s where exercises to improve your posture come in.

Adding simple exercises to improve your posture into your daily routine can strengthen your muscles, increase flexibility, and help you feel more energized throughout the day.

At Peak Physique, we believe movement should leave you empowered, not exhausted, which is why we’ve rounded up 10 effective exercises that you can do at home, in the office, or right here in our Troy studio.

Key Takeaways

• Poor posture tends to lead to pain, fatigue, and reduced mobility, but it’s fixable.
• Simple exercises to improve your posture, like chin tucks, cat-cow, and bird dogs, can be done anywhere.
• Consistency is more important than intensity. Even 10 minutes a day makes a difference.
• Healthy posture is supported by lifestyle changes like desk setup, mindful movement, and strength training.

At Peak Physique, we’ll guide you with personalized training so you feel empowered, not exhausted.

What Are The Top Ten Best Exercises To Improve Your Posture?

1. Chin Tuck

The Chin Tuck works to strengthen your neck muscles by reversing forward-head posture.

How It’s Done

1. Find a spot to stand or sit.
2. Roll your shoulders back and down.
3. Make sure your chin is parallel to the floor.
4. Take two fingers and place them on your chin, pushing back and forcing yourself into a double chin.
5. Hold this position for 5 to 10 seconds.
6. Repeat 5 times.

Tips For This Exercise

• The more of a double chin you make, the better your results are going to be.
• Do this standing up instead of sitting if you’re at a job where you sit most of the day.

2. Standing Kitchen Sink Decompression

This exercise is meant to decompress your spine and stretch it out.

How It’s Done

1. Find a sturdy surface you’re going to be able to hang on to and that can hold your weight. If you’re at home, you can use your kitchen sink!
2. Hold on to the surface and then slowly lean backwards and straighten your arms completely, keeping your feet sturdy in place.
3. You should be leaning all of your weight back behind you and holding on.
4. Hold this position for 20 to 30 seconds, breathing deeply the whole time, and try to remain relaxed in the position.
5. Repeat 2 to 3 times per day, or as you need it.

Tips For This Exercise

• Make sure the surface you’re using can hold your weight and won’t move. Using something that moves or won’t hold your weight could end with you getting hurt.
• Make sure your feet are planted securely and fight the urge to step back when you’re leaning back.

3. Cat & Cow

Named for its resemblance to cats and cows, this is one of the more commonly known exercises. The Cat & Cow is great for your spine mobility and can help energize your lower back muscles.

How It’s Done

1. Get on the floor on your hands and knees. Keep your hands positioned directly under your shoulders and your knees directly under your hips.
2. Start off with your back straight, and breathe in.
3. Exhale and arch your back gently, pushing your stomach as close to the ground as you can and lifting your head straight up.
4. Hold for 5 seconds.
5. Inhale and focus on tightening your core muscles, and round your back, similar to how a cat would, and put your head down, like you’re trying to make a circle.
6. Hold for 5 seconds.
7. Repeat about 10 times.

Tips For This Exercise

• Focus on your motions, extending as far as you can without hurting yourself.
• Take it slowly, don’t rapidly switch from one post to the other, and slowly put yourself into each position.

4. W/Y Angel

This exercise is going to help stretch out your shoulders and back, releasing tight tension in your upper back.

How It’s Done

1. Start with your back flat against a wall, keeping your feet about 4 inches from the base of the wall. Keep a slight bend in your knees.
2. With your glutes, spine, and head against the wall, slowly lift your arms up with your elbows so your upper arms are even and parallel to the floor.
3. Squeeze your shoulder blades together, with the goal of forming a “W”. Hold this “W” for 3 seconds.
4. Next, straighten your arms and raise them up to form a “Y”. Hold this “Y” for 3 seconds.
5. Repeat these repetitions 10 times, starting with the “W”, holding it, then raising to the “Y” and holding for 3 seconds.

Tips For This Exercise

• Don’t lock your knees; be sure to keep that slight bend in your legs throughout the exercise.
• When forming the “Y,” be sure not to shrug your shoulders to your ears; keep your shoulders low and just raise your arms up.

5. Forward Fold

This is another great exercise to release tension in your spine, hamstrings, and glutes. An added bonus of the Forward Fold is that it stretches your hips and legs. Keep in mind, with this stretch, you should feel the entire back side of your body opening up and getting longer.

How It’s Done

1. This exercise is done standing up. Start with your big toes touching each other and have your heels just slightly apart.
2. Put your hands on your hips, and begin to fold forward at your hips.
3. Once you’re folded in half, release your hands towards the floor. If that’s too far, place them on a block.
4. Once your hands are down, bend your knees slightly, soften your hip joints, and let your spine lengthen.
5. Tuck your chin into your chest as much as you can, and allow your head to fall towards the floor.
6. Hold this pose for up to 1 minute.

Tips For This Exercise

• When you’re releasing your hands to the floor, don’t worry if your hands don’t touch the ground; just go as far as you’re able to.

6. Kneeling Hip Flexor Stretch

When doing the Kneeling Hip Flexor Stretch, you should feel your tight hip flexors become longer.

How It’s Done

1. Start off by finding a soft surface to perform this stretch on, like carpet or a mat, and begin by kneeling.
2. Bring your right leg in front of you and place your right foot flat on the ground, in a way that your knee is directly over your ankle.
3. Keep your left knee in contact with the floor, and keep it bent at a 90-degree angle.
4. Slowly slide your right foot forward a few inches, and remember to brace your core so you don’t fall over.
5. Squeeze your right gluteal muscles and push your hips forward.
6. At this point, your left knee should now be bent slightly more than 90 degrees.
7. Hold this end position for 10 seconds.
8. Switch your legs, and repeat 10 times.

Tips For This Exercise

• Don’t push yourself to the point where you’re going to topple over and fall.
• Focus on your motions and be sure you’re hitting the right angles, and don’t move too fast between switching legs.

7. Bird Dog

The Bird Dog exercise is a perfect pose to improve your core strength and your lumbar back muscles.

How It’s Done

1. Start on your hands and knees, with your hands positioned right under your shoulders, and your knees positioned directly under your hips.
2. Lift your left arm and reach forward with it until it’s aligned with your torso. At the same time, kick your right leg backwards until it’s aligned with your torso.
3. Hold this pose for 2 to 3 seconds.
4. Switch and now lift your right arm out while lifting your left leg out.
5. Alternate each side for a total of 10 repetitions.

Tips For This Exercise

• Keep your head, neck, and back in a neutral alignment during the entire exercise in order to minimize the stress on your neck.
• Switch the poses slowly, and focus on your balance; you don’t want to end up falling over while switching.

8. Downward-Facing Dog

This exercise is common in yoga, but for good reason. The Downward-Facing Dog is a great forward bend that can be used as a resting pose for bringing balance to your body.

How It’s Done

1. Start by lying on your stomach on the floor, press into your hands, and at the same time, tuck your toes under your feet and lift your heels up.
2. Next, lift your knees and hips to bring your sitting bones up to the ceiling.
3. Slightly bend your knees while focusing on lengthening your spine.
4. Try to keep your ears lined up with your upper arms. You should tuck your chin all the way into your chest as far as you can.
5. Firmly press your hands into the ground, and keep your heels lifted slightly.
6. Hold this pose for up to 1 minute.

Tips For This Exercise

• Look at the picture to see the ending pose that you’re trying to achieve, and imagine that as you start on the floor before you lift up.
• Remember to breathe as your head is upside down and focus your mind on how your body is moving.

 

9. Half Cobra Pose

The Half Cobra Pose is great for stretching your lower back while helping to reverse your slouched shoulder pose.

How It’s Done

1. Lie on your stomach and work toward proping yourself up onto your elbows. Be sure to keep your hips and legs in contact with the floor.
2. Hold this propped position for 10 to 15 seconds before returning to lying on the floor.
3. Gradually increase to holding the ended propped up position for 30 seconds.
4. Aim for 10 repetitions of this stretch.

Tips For This Exercise

Don’t feel bad if at first it’s hard for you to hold this position well; many people have a hard time tolerating this position the first time they do it.

Really extend yourself to get the most out of this, but don’t push too hard where you’re going to get hurt.

10. Upper Trapezius Stretch

This is a great exercise to do in order to stretch out your upper back muscles.

How It’s Done

1. You can do this either sitting or standing.
2. Start off by gently tilting your head to the left.
3. Grab the top of your head with your left hand, and apply a gentle force to the left.
4. Hold for 15 to 20 seconds.
5. Realign your head straight, then lean to the right, and with your right hand, gently pull your head.
6. Repeat this 3 times on each side.

Tips For This Exercise

• Try doing the exercise standing if you have to sit a lot for work, and vice versa, if you have to stand a lot for work, try this sitting down.
• Don’t pull too hard where you’re going to get hurt; just do it enough to where you feel it, but aren’t overdoing it.

Other Tips To Support Better Posture

Posture isn’t just about exercise. It’s also about your daily habits:

• Desk setup matters: Keep screens at eye level and sit with feet flat, hips and knees at 90 degrees.
• Stay mindful: Periodically check if your shoulders are creeping up or if you’re slouching.
• Move often: Avoid sitting or standing in one position for too long.
• Strength training: Building stronger back, shoulder, and core muscles creates lasting support.

The Peak Physique Difference

At Peak Physique, we’re not a big-box gym; we’re a community. Our trainers take the time to understand your challenges, whether that’s sitting all day for work, recovering from an injury, or wanting to feel more confident in your own body.

We believe in personal training with personal passion, meaning every workout is tailored to your needs. Posture-focused training is just one way we help clients move better, feel stronger, and live a healthier, more balanced life.

Ready To Improve Your Posture?

If you’re tired of stiffness, back pain, or slouching holding you back, we can help. Our trainers will create a personalized program that builds strength, flexibility, and confidence on your schedule and at your pace.

Skip the guesswork and train with Peak Physique today. Train here. Train anywhere. We’ll guide you.