Posture Improving Exercises

Sitting at a desk all day can have a really bad impact on your posture, and bad posture can affect everything from your breathing to hormonal production. Poor posture is a result of bad habits when you are sitting or standing. When your posture is bad, pressure on your spine is increased leading to tension, soreness, back pain, and headaches, which in turn can have an impact on bodily systems such as digestion, breathing, muscles, joints, and ligaments. Having bad posture can also lead to fatigue, as your muscles begin to work harder to hold you up, you will exert more energy. Good posture can reduce pain and discomfort during your workday so it is important to know how good posture looks and feels, and recognise exercises that can improve your posture.



Downward dog


This first exercise helps to relieve back pain, as well as strengthen and align your back muscles. Regular practice will improve your posture. Here is a YouTube video on how to complete this exercise.


Cat cow


This stretches and massages the spine which helps relieve tension in the torso, shoulders, and neck. It also prompts blood circulation. Here is a YouTube video on how to complete this exercise.


Thoracic spine rotation


This relieves tightness and pain in the back whilst increasing stability and mobility. Here is a YouTube video on how to complete this exercise.


Chest opener


This allows you to open and stretch your chest, which is useful if you spend most of your day sitting, making your chest move inwards. This exercise strengthens your chest which will also make you stand up straighter. Here is a YouTube video on how to complete this exercise.

Child's pose


This stretches and lengthens your spine, glutes, and hamstrings, and helps release tension in the lower back and neck. Here is a YouTube video on how to complete this exercise.


Whether you are working in an office or from home, being slumped over a desk is not good for you. As well as aiming to improve your posture, take breaks away from your desk. It is more important now than ever to look after yourself.

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