5 Best Exercises to Improve Your Posture (Takes 10mins/day)
Neck forward.
Rounded shoulders.
Donald back.
Sounds familiar?
If so, you’ve come to the right place!
These 5 physio-backed exercises (if done right) will help you improve posture and take a maximum of 10 minutes of your daily time.
So, let’s get into it:
1. Wall Angels
Wall Angels open up the chest and train your back muscles to counteract forward-leaning posture, crucial for improving posture while sitting or standing.
How to Perform Wall Angels:
- Stand with your back flat against a wall, feet about 6 inches away from the base
- Press your head, upper back, and buttocks firmly against the wall
- Raise your arms to form a “W” shape with your elbows bent at 90 degrees
- Keep your arms, wrists, and hands pressed against the wall throughout the movement
- Slowly slide your arms up the wall to form a “Y” shape above your head
- Hold for 2 seconds, then slowly return to the starting “W” position
- Perform 3 sets of 15 repetitions, focusing on keeping contact with the wall
- Rest for 30 seconds between sets
2. Doorway Chest Stretch
Tight chest muscles pull your shoulders forward and collapse your upper spine. This stretch opens the chest and counteracts the slouch, helping improve posture when standing or walking.
How to Perform Doorway Chest Stretches:
Stand in a doorway with your feet shoulder-width apart
Place your forearms on the door frame with your elbows at 90 degrees
Step forward with one foot, leaning into the stretch
Feel the stretch across your chest and the front of your shoulders
Hold the position for 30 seconds while breathing deeply
Step back to release the stretch, then repeat
Perform 3 sets of 30-second holds
Adjust the height of your arms to target different parts of your chest
3. Bird Dog
This core + back stabilizer strengthens the deep muscles that support upright posture. It’s great for improving posture in both walking and standing by training balance and alignment.
A study published in Physical Therapy in Sport showed that Bird Dog improves spinal stability and posture control in individuals with low back weakness.
How to Perform The Bird Dog:
Stand in a doorway with your feet shoulder-width apart
Place your forearms on the door frame with your elbows at 90 degrees
Step forward with one foot, leaning into the stretch
Feel the stretch across your chest and the front of your shoulders
Hold the position for 30 seconds while breathing deeply
Step back to release the stretch, then repeat
Perform 3 sets of 30-second holds
Adjust the height of your arms to target different parts of your chest
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At AHMC, we provide you with one of the top PMC-verified Physiotherapists in the city.
4. Shoulder Blade Squeeze
Poor posture often causes your shoulders to round forward. This exercise retrains the mid-back muscles (rhomboids and traps) to pull the shoulder blades back, essential for better posture while standing or sitting.
How to do it:
- Sit or stand tall with your arms at your sides.
- Squeeze your shoulder blades together like you’re holding a pencil between them.
- Hold for 5–10 seconds, then release.
- Repeat 10–15 times, 2–3 sets daily.
5. Glute Bridges
Glute bridges strengthen your gluteal muscles and hamstrings while improving hip mobility, which is essential for maintaining proper posture. Weak glutes contribute to poor posture by allowing the pelvis to tilt forward and creating compensatory movement patterns throughout the spine.
How to Perform Glute Bridges:
Lie on your back with your knees bent and feet flat on the floor
Keep your feet hip-width apart and arms at your sides
Engage your core and squeeze your glutes
Lift your hips off the ground, creating a straight line from knees to shoulders
Hold the top position for 3 seconds while squeezing your glutes
Slowly lower your hips back to the starting position
Perform 3 sets of 15 repetitions
Focus on using your glutes rather than your back muscles to lift
Need More Help? Consult Our Physiotherapist in Lahore
If you’ve been trying to improve posture for weeks but still feel stiffness, tension, or daily discomfort, it may be time to get personalized help.
Our physiotherapists in Lahore specialize in:
- Postural correction
- Muscle imbalance treatment
- Long-term pain relief without medication
We’ll assess your posture, identify what’s holding it back, and create a tailored rehab plan — whether your problem shows up while sitting, standing, or walking.
Don’t wait for pain to get worse. Fix your posture at the root.
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Conclusion
Improving your posture doesn’t require complicated workouts or expensive gear.
These 10 posture-correction exercises, when done regularly, will retrain your body to:
Sit straighter
Walk taller
Stand more aligned
Whether you want to improve posture at work, at home, or during movement, it starts with daily effort.
Stick to these exercises, stay consistent, and your posture will improve week by week — guaranteed.
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© 2025. All rights reserved.