4 Effective Exercises to Improve Your Posture
Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)
"Stand up straight!" We’ve all heard this advice before, but good posture involves more than just holding your shoulders back. It includes the alignment of your ribs with your pelvis, the position of your shoulders, and the placement of your head. When any of these areas are out of alignment, it can lead to discomfort, dysfunction, and even pain. The great news? There are simple exercises you can incorporate into your daily routine to correct these common postural issues. Here are four exercises to get you started!
1. Hip Alignment Correction
How to do it:
Stand sideways in front of a mirror and assess your posture. Are your ribs aligned with your pelvis? If not, you might notice a forward tilt of the pelvis, which can cause your abdominal muscles to stretch and weaken, often leading to an exaggerated curve in your lower back.
Place one hand flat on your lower ribs (bra line area) and the other on your waistband.
Tilt your hips until your hands move closer together, engaging your lower abdominal muscles.
Why it works: This exercise helps realign your pelvis with your ribs, activating the lower abdominals and promoting a neutral spine position.
2. Corner Stretch
How to do it:
Stand facing a corner with one hand on each wall. Place one foot slightly forward.
Keep your shoulders relaxed and your body straight as you shift your weight onto your front leg.
You should feel a gentle stretch across your chest and the front of your shoulders.
Hold this position, focusing on deep breathing, for 30 seconds.
Why it works: This stretch is perfect for releasing tension in the chest and shoulders, especially if you spend long hours sitting at a desk or nursing a baby.
3. Theraband Rows
How to do it:
Start in a neutral posture (see Hip Alignment Correction above).
Secure a resistance band by tying a knot in the middle and placing it in a door hinge. Close the door to anchor it.
Hold each end of the band in your hands. With elbows bent, pull the band back, squeezing your shoulder blades together and down.
Visualize pulling your elbows toward your back pockets.
Relax and repeat for 10 repetitions.
Why it works: This exercise strengthens your upper back muscles, which play a key role in maintaining good posture.
4. Bilateral Theraband External Rotation
How to do it:
Stand in a neutral posture (refer to the Hip Alignment Correction).
Hold a resistance band in front of you, elbows bent, and palms facing up.
Keep your elbows close to your sides as you pull your wrists apart, stretching the band.
Focus on squeezing your shoulder blades together and down.
Release and repeat for 10 repetitions.
Why it works: This move targets the muscles in your shoulders and upper back, helping to correct rounded shoulders and improve overall posture.
Incorporating these exercises into your daily routine can help correct common postural problems and reduce discomfort. Consistency is key, so try adding these movements into your day to build strength, promote better alignment, and feel more confident in your posture.
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With wellness in your pelvis-
Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)