Top 5 Stretches To Improve Posture

Before trying to fix your stance, check the condition of your posture first in order to keep track of your progress as you go along. You can do this through our wall test guide in this article.

After which, take note of healthy habits that you can do daily until an upright position comes naturally to you - such as proper ways to sit and stand. You can check our article on Sitting Do’s and Don’ts right here.

We highly recommend mixing in posture correcting exercises or stretches. These are not rigorous, and are more focused on stretching your muscles until they are flexible, and then slowly relaxing them back into place. Ready to get started?

  1. Child’s pose

Truth be told, many find this pose very comfortable. It is after all a resting pose, and is designed to stretch your spine, glutes, and hamstrings. By lengthening these parts, you release tension building up in both your lower back and neck.

How to:

  • With your knees together and big toes touching, sit on your shins.
  • Fold yourself by the hips while extending your hands on the ground straight in front of you.
  • Sink your hips down to your feet while still keeping your forehead on the floor and arms extended.
  • Breathe deeply in this pose for up to 5 minutes.
  1. Planking

There are many planking variations that can help relieve stiffness while strengthening your muscles. These are particularly good for strengthening your core and back, which are both vital for a healthy posture. As a start, stick with the classic high plank.

How to:

  • Stand on all fours while straightening your legs.
  • Keep your heels and hips raised, your neck and back straightened, and your muscles engaged to hold the position.
  • Keep your chest open, shoulders back, and hold for as long as you can. 
  1. Pigeon Pose

The pigeon pose and other hip flexor stretches loosen the spine, hamstrings, glutes, sciatic nerve, and quadriceps – all of which aid in correcting posture imbalances.

How to:

  • Kneel on all fours, lay your hands in front, and bend your right knee behind your right wrist, while keeping your right foot angled out to the left.
  • Rest your right shin on the floor while stretching your left leg back.
  • Slowly lower your torso on your inner right thigh, and hold for a minute.
  • Slowly release by lifting your torso, and repeat on the left side.
  1. Chest openers

When sitting for long periods, the chest tends to move inward, which develops into a hunched spine. Chest openers help stretch them back out and make it easier to stand straight.

How to:

  • Stand with your feet a hip-width apart.
  • Stretch your arms behind you and press your palms together while interlocking your fingers. You may use a towel or scarf if your hands don’t meet.
  • Keep your head, neck, and spine straight while looking forward.
  • Inhale while lifting your chest and simultaneously bringing your hands down, hold this pose for 5 breaths, then release.
  1. Back extensions

These stretches help strengthen the lower back, relieve pain, and toughen the muscles that support a healthy posture.

How to:

  • Lie stomach-down on a mat, straighten your legs, and place your elbows and shoulders down.
  • Lift your upper back while pressing your hips on the mat and keeping your head and neck neutral.
  • Hold for 30 seconds, and then lower back to starting position.

Top 4 posture correctors:

Another great way to improve your posture is by utilizing a brace. Here are out top picks: