4 Exercises to Improve Posture

We spend a lot of time sitting hunched over staring at a computer screen. Bad posture. Such alignment does your back, neck, and posture no favors. Growing rates of obesity, especially abdominal obesity, is another factor that contributes to poor posture. When you carry too much tummy fat, it shifts your center of gravity forward and throws off your body’s alignment. People who are overweight or obese are more likely to have lordosis, a spine that curves too much inward, due to excess tummy fat shifting the center of gravity forward.

Why should you concern yourself with posture? Bad alignment contributes to back pain, neck pain, and places added stress on your joints.

So, what can you do to correct bad posture once you know you have it? Less sitting and more physical activity helps. 30 minutes of movement per day will do.

Here are some of the best exercises for improving your posture.


The high plank pose helps to relieve pain and stiffness throughout your body while strengthening your shoulders, glutes, and hamstrings. It also helps you develop balance and strength in your core and back, both important for good posture.

To do this:

  1. Come onto all fours and straighten your legs, lift your heels, and raise your hips.

  2. Straighten your back and engage your abdominal, arm, and leg muscles.

  3. Lengthen the back of your neck, soften your throat, and look down at the floor.

  4. Make sure to keep your chest open and your shoulders back.

  5. Hold this position for up to 1 minute at a time.