8 Exercises To Improve Posture and Relieve Pain
One of the quickest ways to improve posture is to work with your Michigan Fitness Association fitness or wellness expert. They can help reverse the damage caused by poor posture. Endless scrolling on your phone and long hours at your desk can damage your posture. These habits can lead to stiffness, back pain, and decreased mobility.
From strength training and mobility exercises to guided stretching routines and posture-focused classes, your fitness facility’s staff can help you stand taller, move better, and feel stronger. Whether you’re looking for expert advice on core stability, targeted workouts to realign your spine, or simple daily habits to improve your posture, your gym is the perfect place to start.
These days, you might find that your “desk job” can be one from the couch or kitchen table. You may have also developed bad habits like swayback or weight shifting from years of standing. It is time to change if your shoulders are round, your back slumps, or your head droops. Some of these positions create increased stress on our bodies, resulting in pain, stiffness, tightness, and even the possibility of nerve damage. Elaine Economou, chair of the MFA Education Committee, explains, “Good posture isn’t just for sitting—it’s the foundation of everyday movement.”
Correcting years of lousy posture requires effort. Exercises and stretches will help.
Dr. Jennifer Danzo, DPT, recommends posture exercises, such as sitting and standing straighter, to reduce pain. Exercise lengthens and strengthens the muscles that keep the body in a natural position. Proper posture can also reduce stress on the muscles and ligaments, reducing the risk of injury. Try these eight posture exercises to align your body.
Posture improving Exercises
- Knee to Chest
The knee-to-chest stretch is a simple yet effective way to relieve tension in your lower back. Lie on your back with your knees bent and feet flat on the floor. With both hands, pull one knee toward your chest, pressing your spine to the floor. Hold the position for five seconds. Repeat with the other leg, pulling both knees toward your chest for a deeper stretch. Perform this stretch two to three times for each leg in the morning and evening. - Wall Angles
Wall angles are an excellent exercise to strengthen the upper back and open up tight chest muscles. Stand with your back against a wall, ensuring your head, shoulder blades, hips, and legs touch the surface. With your arms at your sides, slowly raise them in a “snow angel” motion, keeping the backs of your hands in contact with the wall. Lower your arms back down slowly, maintaining good posture throughout. Aim to do this exercise 3–5 times twice a day. - Cat Stretch
To improve spinal flexibility, try the cat stretch, a gentle movement that helps loosen the back. Begin on your hands and knees. Arch your back as you pull your belly toward the ceiling and lower your head, then let your back sag downward while lifting your head toward the ceiling. Return to the starting position and repeat 3–5 times twice a day. - Pelvic Tilt
A pelvic tilt is a great way to strengthen your abdominal muscles and reduce swayback posture. Lie flat on the floor with your arms at your sides and knees bent. Slowly tilt your pelvis forward to minimize the arch in your lower back, bringing it closer to the floor. Hold the position for several seconds before releasing. Start with five repetitions and gradually increase to 30 over time. - Seated Neck Stretch
To relieve neck tension and build strength, try the seated neck stretch. While sitting upright with your shoulders back, hold the bottom of your chair with one hand and gently tilt your head toward the opposite shoulder until you feel a stretch. Hold this position for a few seconds before switching sides. Repeat 3–5 times daily for each side. - Shoulder blade squeeze
The shoulder blade squeeze targets the muscles between your shoulder blades to combat slouching. Sit or stand straight and pull your shoulder blades together as if pinching something between them. Hold the squeeze for five seconds, then relax. Perform this exercise 3-5 times daily to strengthen your upper back. - Standing Row
The standing row is highly effective for strengthening your back and preventing forward-rounded shoulders. Attach a resistance band to a sturdy object, like a doorknob, and hold one end in each hand. Pull the band back by bending your elbows and squeezing your shoulder blades, keeping your elbows close to your sides. Repeat this movement 10–15 times daily. - Bridge Exercise
Finally, the bridge exercise strengthens the lower back, glutes, and core. Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal and glute muscles as you lift your hips until your body forms a straight line from shoulders to knees. Hold for three deep breaths before lowering back down. Begin with five repetitions and gradually increase to 30.
Establishing Postural Health
Stretching and strengthening are good starting points, but improving posture requires better daily habits. “Posture is a key component in exercise and general wellness. You can improve your posture even while working by maintaining an ergonomic workspace, placing your monitor at eye level, keeping your keyboard and mouse within reach, and keeping your feet flat on the floor.”
It is crucial to be mindful of your posture throughout the day. Remind yourself to check your sitting or standing posture. If you sit all day, take regular breaks to stand, stretch, and walk. Over time, muscle memory for proper alignment will reduce strain and improve comfort. “Posture is a key component in exercise and general wellness. Many of our MFA members are experts in helping people regain and improve a healthy posture,” says Alyssa Tushman, chair of MFA membership.
If you have chronic pain or posture issues, see a physical therapist. They can tailor a program to your needs and help you succeed. Poor posture may be caused by scoliosis or spinal imbalances, which require specialized treatment.
Finally, consistency matters. Adding these exercises to your daily routine can show results in weeks with a healthy diet, regular exercise, and adequate hydration to support your body’s ability to move and align. With dedication and the right approach, you’ll stand and sit taller, feel stronger, and experience less pain quickly.
Learn about all six health and wellness opportunities the MFA offers Michigan residents and how they could help you and your well-being.