Posture Correction Exercises
Improve your posture and reduce pain with targeted exercises for spinal alignment and muscle balance
Before You Begin
Check Alignment
Stand against a wall to check your natural posture before starting exercises.
Focus on Form
Quality of movement is more important than quantity. Focus on proper technique.
Be Consistent
Perform these exercises daily for best results. Posture improvement takes time.
Posture Correction Exercises
1. Wall Angels
Improves shoulder blade mobility and strengthens the muscles that support good posture.
Stand with back flat against wall
Place arms against wall in "W" position
Slowly slide arms up to "Y" position
Return to "W", repeat 10-15 times
Repetitions: 10-15 times | Sets: 2-3 sets
Wall Angel Exercise
2. Chin Tucks
Corrects forward head posture by strengthening deep neck flexors and stretching tight neck extensors.
Sit or stand with spine straight
Keep eyes looking forward
Gently pull chin back, creating double chin
Hold 5 seconds, repeat 10 times
Duration: 5 seconds hold | Repetitions: 10 times
Chin Tuck Exercise
3. Thoracic Extension Stretch
Counteracts rounded shoulders and hunched posture by opening the chest and extending the upper back.
Sit in chair with hands behind head
Gently arch backward over chair back
Look up toward ceiling
Hold 10-15 seconds, repeat 5 times
Duration: 10-15 seconds | Repetitions: 5 times
Thoracic Extension
4. Hip Flexor Stretch
Stretches tight hip flexors that can cause anterior pelvic tilt and lower back arch.
Kneel in lunge position
Keep front knee over ankle
Push hips forward gently
Hold 20-30 seconds each side
Duration: 20-30 seconds each side | Sets: 2-3 per side
Hip Flexor Stretch
5. Glute Bridges
Strengthens glutes and hamstrings while promoting proper pelvic alignment.
Lie on back with knees bent
Squeeze glutes and lift hips up
Create straight line from knees to shoulders
Hold 3 seconds, lower slowly, repeat 15 times
Duration: 3 seconds hold | Repetitions: 15 times
Glute Bridge Exercise
6. Modified Plank
Strengthens core muscles that support proper spinal alignment and posture.
Start on hands and knees
Lower to forearms, keep body straight
Engage core, avoid sagging or arching
Hold 15-30 seconds, build up gradually
Duration: 15-30 seconds | Sets: 3-5 repetitions
Modified Plank Exercise
Daily Posture Tips
💻 Workstation Setup
Monitor at eye level, feet flat on floor, elbows at 90 degrees. Take breaks every 30 minutes to stand and stretch.
🚶♂️ Walking Posture
Keep head up, shoulders back, and engage your core. Imagine a string pulling you up from the top of your head.
😴 Sleep Position
Sleep on your back or side with proper pillow support. Avoid sleeping on your stomach which strains the neck.
📱 Phone Usage
Hold phone at eye level instead of looking down. Use voice-to-text features to reduce typing time.
🏋️♀️ Lifting Technique
Bend at knees, not waist. Keep object close to body and engage core muscles when lifting.
⏰ Posture Reminders
Set hourly reminders to check and correct your posture. Practice makes permanent!
Ready to Transform Your Posture?
Our physiotherapy experts can assess your posture and create a personalized program to address your specific needs and lifestyle.