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If you are looking for exercises to improve your posture, you have come to the right place.
Most people admit their posture isn’t great, but don’t do much to change it. Because let’s face it, it’s no easy feat. But hopefully after reading this article, you will have a better idea of what exercises you can do and why you are doing them.
Common Postural Syndromes
There are two pretty common postural syndromes; one that affects the upper body (“upper cross syndrome”) and one that affects the lower body (“lower cross syndrome”).
Let’s dive into upper cross syndrome first.
Upper Cross Syndrome
What Is It?
Upper Cross syndrome is what happens as a result of certain muscles being in a constant state of either stretch or tension during the day. The following graphic shows which muscles become weak and which become over-activated.
https://www.ashworthchiro.com/upper-cross-syndrome/
What Can It Lead To?
This type of posture can cause mid-back pain, neck pain, shoulder pain and/or headaches.
What can you do about it?
Before we get to the exercises, there is something else to consider…
Do you sit at a desk, staring at a computer screen for a substantial amount of time during the day? You may not even be aware that your desk/computer set-up is part of the actual problem. The term for this is ERGONOMICS.
Things to look for:
- Are you having to look up or down at your computer monitor because it is not at eye level?
- Is your computer monitor so far away that you are leaning forward and jutting your neck out just to get a better look?
- Are your shoulders hiked up while you type because the keyboard is too high?
- What type of chair are you sitting in? Does it allow you to sit up straight and have your lower back supported?
Any combination of these things can be causing poor posture and may lead to pain.
Potential solutions:
- Make sure you have a good office chair that you can adjust both the height and the lean, and make sure it has a good lumbar support.
- If your monitor is too low, stick books or something of the sort underneath it.
- Bring your monitor closer if it is too far away.
- If it’s too high, you may need to just raise your seat up higher until you are at eye-level.
- Same thing with your keyboard… it should be at the right height so you can keep your shoulders relaxed while typing.
- Consider getting a desk that goes up and down. Having the option of standing for part of the day is a game changer for your body and your posture.
CORRECTIVE EXERCISES to Improve Upper Body Posture
Doing the right exercises to counteract these postures is also helpful.
- Tight pecs –-> we stretch
Pec Corner Stretch- arms at 90-90, one foot forward (doesn’t matter which one), make sure you don’t arch your low back when leaning forward. Hold 30 seconds, 3 times 
Pec Doorway Stretch- arms at 90-90, one foot forward (doesn’t matter which one), don’t let your low back arch as you lean forward. Hold 30 seconds, 3 times.
- Tight upper trap, levator scap—> we stretch
Upper Trap Stretch- One arm behind your back, other hand gently pulling the neck in the opposite direction until you feel a stretch, don’t let your upper body lean. Hold 30 seconds, 3 times. 
Levator Scap Stretch- One arm behind the back, other hand gently pulling your head down and to the opposite side (nose to the armpit), keep your body upright. Hold 30 seconds, 3 times.
- Weak deep neck flexors—> we strengthen
Chin Tucks- Lay on your back, knees bent, towel roll under your neck. Tuck your chin straight down, as if trying to flatten the towel roll. Instead of using the big muscles in the front of your neck, think about lengthening the back of your neck. Hold 3-5 seconds, Repeat 20 times.
- Weak lower trap, serratus anterior—> we strengthen
Prone Y’s- Forehead on a towel roll, thumbs up to the sky, lift arms without letting shoulders come up towards your ears. Pause, then return to starting position. Keep neck in neutral position. 15 reps, 2 sets.
Scap Push-ups- Keep elbows locked straight, separate your shoulder blades protracting the shoulders, then brings them back together. 15 reps, 2 sets.
Banded Y’s- Anchor the band between the level of your knees and your waist, don’t let shoulders hike up towards your ears, squeeze the shoulder blades down and back. 15 reps, 2 sets.
***Disclaimer: Of course, if you have pain with any of these exercises, stop immediately. Feel free to send me a message, and we can discuss modifications or an alternative exercise. ***
Lower Cross Syndrome
What is it?
If you pay attention to how you are standing, and notice that your:
-low back is over-arched
-butt is sticking back
-belly is sticking out
…you most likely have some lower cross syndrome going on.
You can typically reverse this posture by actively engaging your glutes and abs, pulling your belly button towards your spine, with a little conscious effort. (This is called a posterior pelvic tilt, by the way.)
As with upper cross syndrome, lower cross syndrome is also a result of certain muscles being in a constant state of either stretch or tension during the day. The following graphic shows which muscles become weak (inhibited) and which become tight (facilitated).
What Can It Lead To?
This type of posture most commonly leads to low back pain, but can also cause problems in the hips and knees.
What Can You Do About It?
Sitting in chairs/seats without proper lumbar support can cause the lower back muscles (erector spinae) to have to work overtime. When they are in a constant state of activation/contraction, they become tight and hypertonic.
So making sure your desk chair has good lumbar support is important, and don’t forget about your car seat if you drive a fair amount. If you find that they don’t have good lumbar support, I suggest purchasing a lumbar support pillow. The one I usually recommend is the McKenzie lumbar roll below:
TIP: If your work requires you to be sitting most of the day, it’s important to get up and move around once in a while. Set an alarm for every 30 mins-1 hour to remind you to get up and take a lap.
CORRECTIVE EXERCISES To Improve Lower Body Posture
Doing the right exercises to counteract these postures…
- Weak abdominal muscles–> we strengthen
Core Plank- keep head in neutral position (not looking up or down), abdominals tight, not letting the low back arch, keep butt and hips down. Hold until you feel you are losing your form from fatigue, then rest and repeat 3 times.
- Weak abdominal muscles–> we strengthen
- Tight hip flexors–> we stretch
Kneeling Hip Flexor Stretch- kneel on cushion if possible, maintain posterior pelvic tilt (tuck your belly button towards your spine), squeeze your glute on the kneeling side, lean forward slightly until you feel a stretch in the front of the hip and thigh. Hold 30 seconds, 3 times. (Check out my Kneeling Hip Flexor post on Instagram @Fit4tf to see correct and incorrect form.) 
Kneeling Hip Flexor Stretch with Overhead Reach- if you feel like you need more of a stretch, instead of leaning forward more, try reaching overhead to the opposite side of the down-knee. - Weak glutes–> we strengthen
Bridges With Feet Elevated- Laying on your back with feet elevated on a firm surface, lift hips up in the air while consciously squeezing the glutes. Hold 3-5 seconds, then come back down. Perform 2 sets of 15 reps.
- Tight hip flexors–> we stretch
Dumbbell Deadlifts- Let knees bend slightly as you come down, keep head and chest up, tighten your core and maintain a neutral spine (don’t let your low back flex forward), squeeze the glutes on the way back up! 15 reps, 2 sets.
Hopefully this gave you some good ideas for exercises to improve your posture. Incorporate these corrective exercises into your warm up, mobility program, or daily routine, and you will be sitting/standing up straighter without even realizing it.
***Disclaimer: Of course, if you have pain with any of these exercises, stop immediately. Feel free to send me a message, and we can discuss modifications or an alternative exercise. ***
Don’t let this be you!
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