The Perfect Posture Workout

Stop slouching and stand taller with these posture exercises that with stretch your chest and shoulders, and strengthen your back.

how to fix your posture with exercise and stretching

Ok ladies, this is for any of you who sit at a desk all day, or who are always told to “stop slouching”…this is the Perfect Posture Workout!

This workout will strengthen your upper back muscles, including your rear shoulders, rhomboids, and spine extensors — these are all important muscles that keep your spine tall, and in a neutral alignment.

It also stretches the chest and the front of the shoulders to help open the chest.

Having petter posture will not only make you look taller, but also thinner — showing off all that hard work you put into your workouts!

If you like this routine, then you’ll love…
Full Body Stretch Routine
Pilates for Posture

My Equipment:
Yoga Design Lab Combo Mat (in Geo)
Dumbbells (I recommend 5-12 pounds)

Find your FREE printable version HERE!

Posture Exercises: Strengthen your back, and stretch your shoulders to correct your posture and stand taller

Perfect Posture Exercises

  • Shoulder Rolls – Start standing with your feet hip distance apart, roll your shoulders up towards your ears, then back and down. Try making your shoulder rolls bigger with each circle. Do 10-15 circles to the back, and about 5 or so to the front.
  • Neck Stretch – Bring your LEFT ear towards your LEFT shoulder. Use your LEFT hand to gently add pressure by placing it on the top side of your head to increase the stretch slightly. Then flex your RIGHT palm and think of pressing it towards the floor. You can then tilt your head forward slightly and back slightly to find spots of tension. Hold for 15-30 seconds, then switch sides.
  • Opposite Side Reaches – Start on hands and knees with your shoulder directly over your wrists and your hips over your knees. Engage your abs as you reach your RIGHT arm out in front, and your LEFT leg back behind you. Hold for a second, and then lower back down with control. Repeat on the other side. Do 10 repetitions on each side. Make sure to keep your abs tight and think about lengthening through your muscles.
  • Back Extensions – Lay on your stomach with your arms on the floor by your sides, and palms down. Engage your back muscles as you lengthen your arms and legs back to lift them a few inches off the ground as you reach the crown of your head forward, lifting your chest and head off the ground. Relax and lower down to repeat 15 times.
  • Single Arm Rows – Grab a dumbbell and come back to your hands and knees. Start with the weight in your RIGHT hand and your LEFT hand planted firmly on the mat. Keep your abs tight and hips steady as you row the RIGHT arm up, thinking of lifting the elbow, then squeezing the shoulder blades at the top. Repeat 15 times before switching to the other side.
  • Resistance Band Pulls – Choke up on a resistance band so that it’s nice and tight when your arms are shoulder distance apart. Raise your arms to shoulder height and relax your shoulders down your back. Engage the muscles between your shoulder blades as you pull the arms apart. Bring the arms back in with control, then repeat 15 times. Remember to focus on SQUEEZING those shoulder blades together.
  • Chest Stretch – Either standing or kneeling, clasp your hands behind your back. Be sure to pull the shoulders away from your ears. Think of lifting your chest up and keeping your spine neutral. Hold for 15-30 seconds, or 60 seconds if your chest muscles feel really tight.
  • Chest Opener – Lay on your stomach on the mat and extend your RIGHT arm out to the side in a “T” shape. Slowly and carefully start to roll your body back over to the right, getting a deep stretch in your chest and the front of your shoulders. Remember to keep the shoulders relaxed and away from your ears. Hold for 30-60 seconds, then switch sides.

Find your FREE printable version HERE!

I’m taking requests for the next time I film workouts, so let me know what you want in the comments below!!


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