3 Stretches That Un-Slouch Your Back (And 9 Other Posture Tricks!)

by DailyHealthPost Editorial

how to improve posture

How To Improve Posture

These posture exercises will work the muscles you need to keep your spine aligned and straight. Get a better posture with these simple tricks!

1. Walk Out

  1. To gauge how tight your shoulders are, hold onto a door frame with your wrists, elbows, and shoulders in line.
  2. Keep your arms in place and slowly walk your body forward out of the doorframe.
  3. See how far you can go without straining anything, and hold for ten seconds.
  4. Take a break and so 3-5 sets daily.

2. T-Press with Lunge

  1. Repeat the steps of the previous exercise, but this time lunge one leg out in front of you as you move forward.
  2. Make sure to keep your neck in line with your spine the whole time. The farther you lean your body out over your front leg, the more stretch you will get.
  3. Keep that back leg out long with the heel pressing into the floor for an added calf stretch.
  4. Switch legs, rest and do 3-5 set

3. Hanging Shoulder Stretch

  1. For this one, stretch your shoulder and get them nice and loose
  2. You will again begin holding onto the doorframe, but you can play with the height of your arms by going above your shoulders in a “Y” position, into a level “T” position, or low into an upside-down “V” position. Be careful how far you lean out in the next step because you will have to use your strength to pull yourself back up.
  3. Hold on tight as you walk out of the doorway, and then let your body lean forward until your arms are straight. Keep your core pulled in, and remember to breathe.
  4. Take a break and so 3-5 sets daily.

4. Core Contractions

  1. Lie on your back, with your legs bent to about 90 degrees at the knee, and your feet on the floor.
  2. Pull your belly button towards your spine and holding it at the end. Breathe normally.
  3. Hold for ten seconds, repeat eight times. Repeat it daily.

5. Double Leg Calf Raise

  1. Stand near a wall for balance.
  2. Place your feet hip-width apart, and make sure your ankles, knees, and hips are in vertical alignment to protect your joints.
  3. Press down into the balls of both feet to raise your body upward. Keep your abdominal muscles pulled in so that you move straight upward, rather than shifting your body forward or backward.
  4. Repeat the exercise holding a dumbbell or other weight in one hand. Keep your hand on a wall for balance.

6. Shoulders Touches

  1. Square your posture, head upright, so that your ears are aligned over your shoulders.
  2. Raise both arms straight out, alongside your ears, palms up.
  3. Bend forearms in and back, toward shoulders, in an effort to touch your shoulder blades with your fingertips.
  4. Do ten repetitions with both arms, then alternate ten reps for each arm singularly.

7. Butterfly Shoulders

  1. Square your posture, head upright, so that your ears are aligned over your shoulders.
  2. Raise both arms out to sides at shoulder height, and hold for a slow count of ten.
  3. Slowly lower arms to sides, counting ten as you lower.
  4. Slowly raise arms back to shoulder height, counting to ten as you raise arms.
  5. Do ten reps, constantly checking your alignment with each rep. If ten reps are too many to start, do as many as you can. You should at least feel a slight fatigue in the shoulder muscles.

8. Cat/ Cow Pose

  1. Tilt or stretch your head in all four directions over your shoulders (forward, back, left, right), and gently massage your neck. Avoid rolling in a circle, as it may cause further strain.
  2. On your hands and knees, curl your back upwards, like a cat, and then do the opposite. Think about being able to place a bowl in the hollow of your back.
  3. Repeat the posture exercises a few times each day.

9. Snow Angels

  1. Every morning and night, lie down on the floor, roll up a towel and put it on the floor underneath the curves in your spine.
  2. Make slow “snow angels” with your arms for two or three minutes.
  3. Lie on the ground for one minute after the exercise, and slowly get up.

10. Hip Flexor Stretch

  1. Get in a lunge position with back knee resting on the ground.
  2. Keep your upper body tall and press forward with your hips.
  3. Hold for 3-5 minutes and switch legs.

11. Visualization

  1. When you find yourself slouching, stand up and close your eyes.
  2. Imagine that a string coming from the top of your head is pulling you gently up towards the ceiling. This will help you stand tall with your abs tight.
  3. Go back to this visualization every time your posture isn’t right. Over time, it will come naturally.

12. Tape

  1. As a last resort, ask someone to tape a large X on your back from each shoulder to the opposite hip as you stand tall.
  2. Then make a straight line of tape going from one shoulder to the next. Make sure to use athletic tape.
  3. This will cause a tug on your muscles every time your posture slouches. Replace daily or as needed.

Frequently Asked Questions

Still have questions? Look no further!

How can I keep a good posture? I know I should but my back hurts if I maintain a good posture for too long.
Your back will hurt when you first start to change your posture because it activates muscles that might be fatigued. Over time, it’ll be easier and your muscles won’t hurt anymore. Just be patient.


How can I keep my posture straight when walking?
When you’re walking, keep your shoulders back and relaxed. Look straight ahead to keep your chin up and your neck straight. Walk with confidence and the posture will come naturally.

How much time will it take to correct poor posture?
Posture builds up your muscles so you need to give them time to get strong. Like any bad habit, it’ll take a few weeks to break your slouching habit for good. How old you are, how poor your posture is now, and how physically fit you are all influence how long it’ll take your habit to build.

How do I prevent myself from slouching?
It all comes down to accountability and endurance. The most important thing is to remind yourself to keep your posture. Use the visualization technique while you’re sitting, standing, and walking.

Why is it so difficult to stand up straight as I get older?
Bad posture is a bad habit, just as difficult to beat as biting your nails or scratching yourself when you’re nervous. Over time, your body adapts to bad posture because of muscle and joint damage caused by the position. This means that you have to retrain your muscles and ligaments to move in accordance with the new posture. Swimming, yoga, and pilates can help support your efforts as you change your posture in older age.

If you have terrible posture, consider visiting a chiropractor, massage therapist, or physiotherapist for extra help!