Exercises to Improve Your Posture Once and For All

the Best Posture Correction exercises to Reclaim Your Body

So you just realized that you don't have good posture.

Well, you are in luck.

We are going to share with you a few simple strategies that you can use to fix your bad posture today.


Welcome to Part 3 of the WCT Posture Series:


Today's post will discuss effective posture correction exercises to combat and reverse these terrible positions.



We will show you exercises and stretches that you can perform on any given day to alleviate the chronic ailments caused by bad posture.


With that said, it is also important to be aware of your body position throughout the day.  

Even if you perform these stretches and exercises, but continue to remain in poor positions, you will negate the benefits of the treatment.  


This is why we will also go over quick postural cues that you can use to quickly fix your posture when you notice yourself to be in a poor position.



This post will discuss

  • The muscles that are stretched and weakened in each of the 4 major postural inefficiencies as well as the muscles that are tight and overly activated
  • Stretches and exercises that can help alleviate each of the bad postures
  • Postural awareness cues that you can use for when you're on the go


This post will provide you with actionable information, so that you can begin using these strategies right now.

Let's get started..


How to Fix Forward Head Posture


Weak/Stretched Muscles

-The Neck Flexors (The Front of Your Neck)

In forward head posture, the muscles in the front of your neck are constantly stretched and never activated. These are the muscles that bring your chin to your chest and allow you to nod.


Tight/Overactive Muscles

-The Neck Extensors (The Back of Your Neck)

Conversely, the opposite muscles, the ones that extend your neck are in constant tension. This makes them more likely to get tight, develop muscular knots, and cause neck pain.


Stretches/Exercises To Correct This Posture

-Posterior Neck Stretch


This stretch will help elongate those muscle fibers that are tight and shortened. These can be done anywhere and everywhere. Hold for 20 seconds at a time.


-Chin Tucks



Chin tucks simply contract and activate the muscles that are never used in the front of your neck. This can be done for repetitions of 5-8 after you've stretched the posterior neck. Hold for a 1 count.


- Trap Smash



Your upper back and trapezius muscles will be full of trigger points that are tight and painful in a forward head posture. Use a Theracane or Lacrosse Balls to find your hot spots and apply deep focused pressure to massage those areas.

You can also move your arms in different positions to unlock different sensitive areas. 5-10 minutes of smahing three times a week should be sufficient.


Good Posture Tips to Reset the Forward Head Posture

  • Raise Your Chest
  • Depress Your Shoulders (the opposite of shrugging)
  • Bring Your Neck Back Over Your Shoulders


Use this sequence to reset your neck back into the correct position whenever you notice that you are not in an optimal position.



How to Fix Rounded Thoracic Spine (Kyphosis)

Weak/Stretched Muscles

  1. Upper Back
  2. Mid Back

Your back muscles are meant to retract, and bring items closer to you. With a rounded spine, these muscles are always in the opposite position- protracted, lengthened and weak.


Tight/Overactive Muscles

  1. Chest
  2. Anterior Shoulders
  3. Abdominal muscles

With a hunched posture, the muscles on the anterior side of your torso are constantly flexed.

This includes your chest muscles, your anterior shoulders and believe it or not, your abs.

When slouching, you are in a semi-crunch position, which is horrible for your spine.


Stretches/Exercises To Correct This Posture

-Thoracic Extensions



This stretch helps to reposition your spine back into its normal anatomical location. It also feels great. You can do it on a chair, which is great for while you're at work, or at home using a foam roller. Perform 2-3 sets of 10 repetitions daily.


-Band Pull Aparts



This exercise recruits all of the upper back muscles simultaneously to activate movement patterns that we aren't used to doing on a daily basis. This exercise can be done for 12 + reps using a stretch resistance band. Keep your elbows completely locked and retract your scapula at the end range.


-Double Overhand Stretch



This is another great stretch that can be performed just about anywhere. Keep your arms straight and push your chest and head down towards the floor. Hold this stretch for 20-30 seconds. Perform it often, at least once a day.


Good Posture Tips to Reset a Rounded Thoracic Spine

  • Engage your ab muscles while sitting
  • Sit all the way back in your seat, keeping your upper back in contact with the back rest.
  • Shrug and roll your shoulders backwards to reset them into their natural position 


Use this sequence to reset your thoracic spine back into the correct position whenever you notice that you are not in an optimal position.



How to Fix Internally Rotated Shoulders

Weak/Stretched Muscles

  1. Posterior Shoulder
  2. Upper Back

As your shoulders rotate inwards, your posterior shoulders lengthen and weaken. Just like in the rounded spine posture, your upper back also gets pulled forward and these muscles are lengthened.


Tight/Overactive Muscles

  1. Anterior Shoulders
  2. Chest

Conversely, the chest and anterior shoulders are overly activated and tight in the internally rotated posture. This leads to a lot of anterior shoulder pain and tendon strains. This is one reason why the rotator cuff is quick to get injured.


Stretches/Exercises To Correct This Posture

-Doorway Stretch with External Rotation



This stretch is extremely effective in restoring natural motion to your chest and shoulder joint. You can do it in a doorway (to do both arms simultaneously) or on a corner wall. Focus on externally rotating your shoulders and hold this stretch for at least 20 seconds.


-Rear Delt Flys



It is embarrassing how weak and underused the posterior muscles are in the general population.

When performing this exercise, it is important to check your ego. 5-10 lbs will be more than sufficient in activating your posterior shoulders. Do 2-3 sets of 8-12 reps.



-All Horizontal Pulling Exercises

Row Pull Back.jpg

Horizontal pulling exercises help to reset your natural shoulder position and offset the muscular imbalances that exist between the front and the back of your torso. Be sure to keep your shoulders back and externally rotated when performing them. Check out The Best Exercises for Doctors and Busy Professionals to see a list of our recommended pulling exercises.



Good Posture Tipsto Reset Internally Rotated Shoulders

  • Shrug and roll your shoulders backwards to reset them into their natural position 
  • Externally rotate your arms by facing your palms forwards and retracting your scapula 


Use this sequence to reset your shoulders back into the correct position whenever you notice that you are not in an optimal position.




How to Fix Anterior Pelvic Tilt (Lordosis)


Weak/Stretched Muscles

1. Glutes

Excessive lordosis will cause your butt to stick out which is considered attractive by some, but actually very detrimental to your spinal health. Your glutes need to be strong and be able to FULLY extend your hips to keep your spine neutral.


2. Hamstrings

If your pelvis is tilted forward, the muscles that attach to the back of your hips are stretched and elongated. These are the hamstring muscles. Stop stretching your hamstrings if you exhibit an anterior pelvic tilt.


3. Abs

Your six pack muscles attach to your pelvis on the front side. With a forward tilt, the abs are lengthened, weakened, and bellow out.

This is the semi pregnant look that some people exhibit if they let they're stomach muscles relax. Almost everyone can benefit from having a stronger midsection.


Tight/Overactive Muscles

1. Low Back

Your lumbar spine will take the majority of the burn in a lordotic posture. The muscles of the low back are in constant tension and are easily strained, leading to spinal misalignments and low back pain.


2. Hip Flexors

The hip flexors which sit on your anterior thigh are the major contributors to shifting your pelvis anteriorly. Prolonged sitting is a big culprit in making these muscle tight and over active which tugs on the pelvis.


Stretches/Exercises To Correct This Posture

-Hip Stretch



When performing this stretch ensure that your hip is perfectly in line with your spine, and activate your glute muscles. Only then should you lean forward. Hold this stretch for 20-30 seconds, and do it every single day.


-Glute Bridge



This basic exercises teaches the importance of activating and strengthening the abs and the glutes while providing a gentle stretch to the hip flexors. Perform this exercise for sets of 10 reps with a 1 second hold at the top.





If done correctly this exercise will activate the glutes and abs in a manner that helps place the spine in a neutral position. Perform this exercise for sets of 30 seconds, or simply do our 31 Day Exercise Challenge for Busy Professionals.


-Hip Extension Exercises






Refer to our post The Best Exercises for Doctors and Busy Professionals to find the best movements that train hip extension.





Good Posture Tips to Reset an Anterior Pelvic Tilt

  • Squeeze your glutes often when standing 
  • Tighten and brace your core often throughout the day

Use this sequence to reset your lumbar spine back into the correct position whenever you notice that you are not in an optimal position.

Identify which postural inefficiencies you have and fix them. 

Use these exercises and stretches every day for 10 minutes a day 3-7 days a week. Some of these could even be done while you are out and about doing your daily activities.

Use the postural awareness cues as often as you can remember to reset your body positions.

Once you realize the importance of posture, you will begin to treat your body like the sanctuary that it is. You will move and feel better. Now let's identify ways that you can eat better too. Check out 5 Every-Day Superfoods You Should Consume Daily and 7 Simple Ways to Eat Better Immediately.


Post your comments and questions below.  


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Alex & Brittany Robles are the founders of The White Coat Trainer, a site dedicated to improving the health and wellness of busy individuals. Learn more about them here and connect with them on instagram and Twitter. Feel free to send them a message here