Top 10 Posture Correction Exercises

Key Summary

This guide outlines the top 10 posture correction exercises to reduce rounded shoulders, ease neck and back tension and improve everyday movement. You will learn how to perform each exercise with sets, reps and easier or harder options. Desk posture tips and NHS-aligned advice reinforce healthy habits, with clear guidance on when to seek help. Body Advance provides expert assessment, hands-on care and progressive coaching so you can manage pain, move well and keep results between sessions. Book an assessment to get a personalised plan.

Essential posture correction exercises for modern life

Posture correction exercises are more important than ever in the 21st century. Whether you work from home, train for sport, drive regularly or spend eight hours at a desk, everyday habits can erode alignment. Good posture is not simply standing straight; it comes from balanced strength, mobile joints and relaxed breathing working together so you move efficiently and feel ready for the next task.

A simple routine of posture correction exercises that blends strength, stretching and spinal mobility can make a real difference to round shoulders, tight hips and desk-related aches. Evidence-based guides also suggest that a mix of strengthening and lengthening drills supports better posture over time.

At Body Advance, we turn posture correction exercises into a personalised plan that fits your body and your day. You start with a thorough assessment of posture, movement and muscle balance, followed by targeted hands-on therapy to ease tight areas and activate underused muscles. We then coach you through clear, progressive exercises, provide advice on ergonomic tweaks for your workspace and send you home with simple cues you can follow.

Our goal is to manage and relieve your pain and with simple posture correction exercises and some massage therapy work, you can begin to see a positive difference. With regular check-ins and measurable milestones, you know exactly what to do between sessions and how to keep your results.

Quick list: the best posture correction exercises

1. Chin tuck
2. Wall slide or floor slide
3. Doorway chest stretch
4. Thoracic extension on a foam roller
5. Cat to cow
6. Scapular retraction band pull-apart
7. Bird dog
8. Side plank
9. Hip flexor half-kneeling stretch
10. Glute bridge

How to do each exercise

1) Chin tuck

A chin tuck is a gentle neck retraction exercise that draws your head back over your shoulders to align the cervical spine. It strengthens the deep neck flexors, reduces forward head posture, eases neck and upper back tension and can help with desk related aches and headaches. The chin tuck also supports better breathing mechanics and shoulder movement, making it one of the most valuable posture correction exercises you can do at home or at your desk. If you are experiencing neck pain, it is important to seek professional help an guidance on this to ensure safety and comfort. We offer expert insight into neck pain treatment and how to improve your pain.

• Targets: Deep neck flexors, counteracts forward head posture
• How: Sit or stand tall. Gently draw your chin straight back as if making a double chin. Do not look up or down. Hold three to five seconds, then release.
• Dosage: 2 sets of 8 to 12 slow reps
• Make it easier: Do it lying on your back
• Make it harder: Add a light elastic band pulling forward

2) Wall slide or floor slide

A wall slide is a controlled shoulder and upper back movement performed against a wall to guide posture and scapular motion. It reduces shoulder pain, improves shoulder mobility, strengthens the mid back and teaches your shoulder blades to glide correctly. This helps reduce rounded shoulders, supports overhead tasks and creates a taller, more open posture.

• Targets: Upper back, shoulder mobility, scapular control
• How: Stand with head, upper back and hips against a wall, elbows at 90 degrees. Slide arms up, keeping wrists and elbows close to the wall, then slide down with control.
• Dosage: 2 sets of 8 to 10 reps
• Make it easier: Do floor slides lying on your back with knees bent
• Make it harder: Add a 2 second pause at the top without letting ribs flare

3) Doorway chest stretch

The doorway chest stretch is a simple static stretch that opens tight pectoral muscles at the front of the shoulders. It counters hours of sitting and typing, reduces the rounded shoulder look and allows the shoulder blades to sit more comfortably on the ribcage. Many people feel easier breathing and less neck tension after adding this to their routine.

• Targets: Pectorals, rounded shoulders
• How: Place forearms on a doorway at shoulder height. Step through until you feel a gentle stretch across the chest. Breathe slowly.
• Dosage: 3 holds of 20 to 30 seconds
• Make it easier: Lower the elbows on the frame or take a smaller step
• Make it harder: Raise elbows slightly or use a gentle contract relax for 5 seconds before easing deeper

4) Thoracic extension on a foam roller

This mobility drill uses a foam roller to extend the mid back gently, segment by segment. It relieves stiffness from sitting or from extensive exercise, improves ribcage position and makes overhead movements more comfortable. Better thoracic extension also reduces compensations in the neck and lower back that can drive poor posture.

• Targets: Mid back mobility
• How: Lie on a roller across the middle of your back. Support your head and gently extend over the roller, then return to neutral. Roll one to two vertebrae up or down and repeat.
• Dosage: 1 to 2 minutes of gentle reps
• Make it easier: Use a folded towel under your head or a softer roller
• Make it harder: Pause 3 seconds at end range or add an overhead reach to open the shoulder blades

5) Cat to cow

Cat to cow is a slow, breath led movement that articulates the entire spine from neck to pelvis. It restores natural flexion and extension, improves body awareness and reduces the stiffness that encourages slumping. It is an ideal reset during work breaks or as a warm up before strength work.

• Targets: Full spine mobility and awareness
• How: Hands under shoulders, knees under hips. Exhale, gently round your spine. Inhale, lengthen chest forward and tailbone back.
• Dosage: 10 to 12 slow cycles
• Make it easier: Reduce the range or perform seated with hands on knees
• Make it harder: Add a 2 second pause at each end of the movement or hover knees 2 cm off the floor

6) Scapular retraction band pull apart

A band pull apart is a resistance band drill that strengthens the muscles between your shoulder blades. It trains scapular retraction and helps counter long hours of rounded sitting. Stronger mid back muscles support a prouder chest and more stable shoulders during daily tasks and training.

• Targets: Rhomboids and middle trapezius
• How: Hold a light band at chest height, arms straight. Pull hands apart by squeezing shoulder blades together. Control the return.
• Dosage: 2 to 3 sets of 12 to 15 reps
• Make it easier: Use a lighter band or shorten the range
• Make it harder: Change the angle to 45 degrees up or down or hold 2 seconds at end range

7) Bird dog

Bird dog is a core stability exercise where you reach the opposite arm and leg while keeping the spine steady. It builds cross body coordination, strengthens the posterior chain and reduces strain on the lower back. The result is steadier posture when you sit, stand and walk.

• Targets: Posterior chain and core stability
• How: From all fours, brace your midline and reach the opposite arm and leg long. Pause for two seconds, then switch.
• Dosage: 2 sets of 8 to 10 per side
• Make it easier: Slide the toes along the floor instead of lifting
• Make it harder: Add a 3 second pause with tiny pulses or place a mini band around the feet

8) Side plank

Side plank is an isometric hold that trains the lateral core to keep the spine aligned. It improves trunk stability, helps resist slouching and supports healthier hips and lower back during everyday tasks. Stronger side body muscles make sitting tall and walking efficiently much easier.

• Targets: Lateral core and spinal stability
• How: Lie on your side, elbow under shoulder. Lift hips so your body forms a straight line.
• Dosage: 2 sets of 20 to 40 seconds per side
• Make it easier: Bend the knees or place the top foot in front for support
• Make it harder: Starfish variation with the top leg lifted or add slow hip dips

9) Half kneeling hip flexor stretch

This stretch targets the front of the hip to offset time spent sitting. Lengthening the hip flexors reduces anterior pelvic tilt, eases lower back tightness and improves stride mechanics. It sets the pelvis in a better position so upright posture feels natural rather than forced.

• Targets: Front of hip, reduces anterior pelvic tilt
• How: Half kneel with the back knee on a pad. Tuck the tail slightly and gently shift hips forward until you feel a stretch at the front of the hip.
• Dosage: 3 holds of 20 to 30 seconds per side
• Make it easier: Ease the tuck or bring the feet closer
• Make it harder: Reach the same side arm overhead and lean slightly away to bias the psoas

10) Glute bridge

What is a glute bridge and what are the benefits?

Glute bridge is a hip extension exercise that strengthens your glutes and hamstrings while teaching the ribs and pelvis to stay aligned. It supports better pelvic control, reduces pressure on the lower back and helps you maintain an upright posture when you sit and stand. Strong glutes are a cornerstone of long term postural health.

• Targets: Glutes and hamstrings for better pelvic alignment
• How: Lie on your back, knees bent. Drive through heels, lift hips until your body forms a line from shoulders to knees. Pause, then lower.
• Dosage: 3 sets of 10 to 15 reps
• Make it easier: Shorten the range or bring heels closer
• Make it harder: Progress to marching or single leg bridges while keeping hips level

Your weekly plan

• Daily micro-reset, 3 to 5 minutes: Chin tucks, doorway chest stretch, two sets of wall slides
• Three days per week, 15 to 20 minutes: Cat to cow, foam-roller extensions, pull-aparts, bird dog, glute bridge
• Twice per week finisher, 5 minutes: Side planks and hip flexor stretches

Staying active is strongly recommended for back and posture-related pain, and simple home exercise can help many people manage symptoms.

Desk and day-to-day posture tips

• Change position often. Stand, sit tall, perch, or walk for a few minutes every 20 to 30 minutes.
• Support your lower back with a small cushion if you sit for long periods.
• Keep screens at eye level and elbows roughly at 90 degrees.
• These practical NHS tips highlight that the spine likes movement and frequent micro-adjustments more than a single perfect pose.

If you want a printable set of simple upper and lower back stretches, the NHS has a useful two-page factsheet that mirrors many of the drills above.

When to seek help

Stop and seek professional advice if pain is sharp, worsens steadily, or you experience numbness, weakness, severe night pain or any red-flag symptoms. If you develop new bowel or bladder issues or numbness in the saddle area, seek urgent medical care.

How Body Advance supports better posture

At Body Advance, we turn posture correction exercises into a tailored, results focused plan that blends hands-on therapy, targeted rehabilitation and clear aftercare so you always know what to do between sessions.

With a personalised assessment, simple cues and measurable progress, we help you move well, reduce aches and keep your posture improving long after you leave the clinic. Book your posture assessment today.

Personalised assessment

We analyse posture, spinal alignment, joint mobility and muscular tension, then build a plan around your goals and lifestyle.

Sports massage and myofascial techniques

We reduce unnecessary muscle tone, improve soft-tissue glide and prime your body for efficient movement.

Ongoing support

You get check-ins, technique tune-ups and measurable milestones so improvements last, not just for your neck and back, but for how you move every day.

Posture correction exercises are as important as any sports injury or pain treatment. They support your body so it moves freely and comfortably. At Body Advance we understand how posture influences pain throughout the body. A thorough assessment gives you clear exercises, hands-on care and simple cues to manage symptoms and restore movement. Book your assessment today.

FAQs

How long until I see results from posture correction exercises?

Many people feel easier movement within two to four weeks if they practise three to four days per week. Consistency is the main driver of change. Guides that blend stretching, mobility and strengthening are most effective.

Should I avoid exercise if my back is sore?

In most non-serious cases, keeping active with sensible exercise is recommended. Modify the intensity but keep moving. If in doubt, get assessed.

What if I sit all day for work?

Use movement snacks. Stand to take calls, set a 30-minute reminder to change position, and support your lower back if needed.

Can a massage improve posture?

Massage can relieve muscle tension, improve soft-tissue quality and make it easier to activate weak muscles during exercise. It works best alongside a tailored strengthening plan such as a sports massage.

Are these exercises safe if I have a specific diagnosis, such as scoliosis or a disc issue?

Many can be adapted, but you should seek personalised advice first. Book an assessment so we can tailor a safe plan for you.