Does Working Out Improve Posture & 23 Best Exercises to Add to Your Routine

Does your back hurt while you sit at your desk or stand in line? You may find yourself slouching or leaning to one side during daily activities. Poor posture can be a pain—literally. Whether you're looking to relieve discomfort, improve your appearance, or boost your confidence, correcting your posture can help.

But how do you fix it? If you've ever wondered, "Does working out improve posture?" you're in the right place. This guide will help you get the answers you need to relieve your pains and tips to achieve confident, pain-free posture through a targeted workout routine that strengthens and aligns your body.

One valuable tool to help you achieve these objectives is the Posture AIs posture correction app. By tracking your progress and providing personalized exercise recommendations to target your specific postural issues, these postures apps can help you reach your goals faster so you can confidently stand tall. 

Table of Contents

• Does Working Out Improve Posture?

• 23 Best Exercises You Can Add to Your Routine to Combat Poor Posture

• Improve Your Posture with Our Posture Correction App

Does Working Out Improve Posture?

Sitting All Day Weakens Postural Muscles

Many people slouch unintentionally, perhaps due to sitting throughout the day or lacking regular physical activity. When you sit, you typically lose the spine's natural curvature and shift your weight to the bones of your bottom. This position might feel comfortable, but it places excess pressure on your spinal discs. Over time, the surrounding muscles weaken, and you can develop poor posture even when standing or moving. Good posture requires strong muscles, particularly in the core, back, and shoulders. Slouching can further weaken these muscles, creating a vicious cycle.

Why Gym Workouts Aren’t Enough If You Have Bad Posture

If you have chronic back or neck problems, you almost certainly have bad posture, though it may not be sure which came first. Nevertheless, you will often hear—or get—advice to strengthen your postural muscles and correct your posture. And after months of hard work at the gym with weights and cable machines, you feel slightly better, but you still slouch now and then. Why didn’t it work fully for perfect posture ALL the time? Gym workouts fail to wholly correct and support your posture because they do not target all the relevant muscles – the stability muscles. And it was the wrong type of training for some muscles – gym work targets the power muscles. Muscle exercises alone aren’t enough – postural awareness is also required.

The Different Types of Muscles That Affect Posture

We tend to think of muscles as simply muscles, but there are broadly two basic muscle types – striated muscles (including postural muscles for good posture) and smooth muscles. Striated muscles are your skeletal muscles. You usually think of muscles such as your bicep muscle or calf muscle. Your heart muscle is also a type of striated muscle but stands distinct from the rest of the skeletal muscle. Smooth muscles are usually involuntary and blend in with another tissue type to form your bladder or intestines.

What Does This Mean for People with Bad Posture

One key difference between striated and smooth muscles is that the strength of the striated muscle weakens the further it is stretched apart. So the same muscle, at 10cm length, will exert much more force at both ends as it contracts than if the same muscle is stretched to, say, 20cm. More specifically, the strength of the muscle is a function of the area of its cross-section – the fatter, the stronger the muscle.

Smooth muscle is different in this respect. It doesn’t lose its strength as it gets stretched out—an essential feature with a full bladder or stomach. So now we know that skeletal muscle, a type of striated muscle, is weaker when it is stretched and more potent when it is shortened. What does this mean for people with bad posture? Muscle imbalances are often responsible for poor posture. It means that one of the key things to strengthen weak posture muscles is to shorten the lengthened ones and lengthen the shortened ones.

Get your posture right to strengthen the key postural muscles and release the overly tight/strong muscles that are pulling you out of the correct posture. Sustaining good posture and strengthening the postural muscles are further confused by what we think about muscle-strengthening programs. We generally think about more repetitions and heavier weights to build strong muscles and repeat as required. This works if we talk about big power muscles like your biceps and thigh muscles.

Fast Twitch VS. Slow Twitch Muscles And Posture

Postural muscles have more Type I (slow twitch) fibers. These are fibers that are designed for endurance, not power. This means that for slow-twitch fibers, a better type of exercise is one where we use lower load thresholds and hold them for more extended periods. Again, it sounds precisely like having the correct posture for prolonged periods. The fast twitch (Type II) muscle fibers take over when a movement is too heavy a load. This is one reason lower-load exercises like pilates and yoga are better for people with low back problems than heavy workouts at the gym.

Related Reading

• Can You Fix Bad Posture
• How to Fix Lower Back Posture
• Best Ways to Improve Posture

23 Best Exercises You Can Add to Your Routine to Combat Poor Posture

1. Quadruped Chin Tuck with Scapular Push-up 

This posture exercise, recommended by Dorian Saint-Danic, PT, DPT, OCS, CSCS, a physical therapist at [P]rehab, helps strengthen your deep neck stabilizers and serratus anterior, both of which tend to weaken if you’re sitting with forward-rounded shoulders, he says. Start on your hands and knees in a quadruped position. 

Tuck your chin slightly to lengthen the back of your neck. Your head should be in line with your shoulders. Lower your chest between your shoulders and squeeze your shoulder blades together. Keep your core engaged, and try not to let your ribs flare open or your lower back arch. Press into your palms as if trying to push the floor away, and allow your upper back to lift and shoulders to round. Repeat for 10-30 seconds. Do 3-5 sets. 

Muscles worked

deep neck stabilizers, serratus anterior (a fan-shaped muscle that lies along the ribs, under the shoulder blade)

2. Seated Band Pull-Apart

Dorian says this move combines both upper-body and lower-body postural work. You’re using your rhomboids and middle trapezius to retract your shoulder blades while also being aware of your core: try not to allow your ribs to flare open or arch your lower back. Focus on keeping your shoulders stacked over your hips. Sit on a chair or bench with your feet flat on the floor. 

Hold a long resistance band at belly button height in both hands with your arms extended but not locked. Keeping your arms long, squeeze your shoulder blades together and pull your hands out to your sides until they align with your shoulders. Slowly reverse the movement, drawing your hands together before your torso. That’s one rep. Do two to three sets of 15-20 reps. 

Muscles worked

upper back muscles (rhomboids and middle traps)

3. Dead Bug Variation

Both Dorian and Gagliardi recommend this move, which asks you to find a neutral position with the lower back, stabilize your core, and strengthen your hip flexors. “This is a common misconception: We feel tightness, stiffness in the hip flexors, and we think we just need to stretch,” Dorian explains. “But the hip flexors are important in terms of movement and strength and power production, and it's just necessary to have strength and length of the hip flexors.” 

Lie face-up on the floor with your arms extended toward the ceiling and your knees bent at 90 degrees, feet lifted off the ground, and shins parallel to the floor. Press the right palm into the left thigh. Hold this position, extend your right leg, and reach your left arm by ear, hovering both off the floor. Keep your core engaged, and don’t let your lower back arch off the ground. Bring your arm and leg back to the center to return to start. Do 10-15 reps, then repeat on the other side. Do 2-3 sets. 

Muscles worked

hip flexors, core. 

4. Single-leg Glute Bridge with Knee Drive

Dorian says this move translates to standing posture, which asks your gluteus maximus to extend your hip and hold your body upright. At the same time, you’re working the hip flexor mobility on the opposite side. Lie face-up on the floor with your knees bent and feet flat on the floor. Engage your core, tucking your hips under just slightly, and place your weight into the right heel. Press into your right heel to lift your hips off the ground into a glute bridge.

Keeping your left knee bent at 90 degrees, draw your left knee toward your chest. Press your right hand into your left thigh and maintain tension, pushing your knee into your hand and your hand into your knee. Hold this position for 10-30 seconds, trying not to let your hips tilt side to side or back arch. Repeat on the other side. Do two to three sets. 

Muscles worked

glutes, hip flexors, hamstrings, core

5. Plank

Planks are great for core and shoulder strength and promote a neutral spine, says Austin Cagley, who leads Global Instructor Development at Peloton. Modify by resting your knees on the floor to ensure the correct form. Start on your hands and knees, with your palms directly underneath your shoulders. Extend each leg, balancing on the balls of your feet, and lift your knees off the floor to find a plank position. Keep your neck long, shoulder blades squeezing together, and core engaged. Do not let your upper back round toward the ceiling or your hips drop toward the floor. Hold this position for 15-30 seconds. 

Muscles worked

core, shoulders, back, glutes, quads

6. Bird-Dog 

This posture exercise “improves core stability and spinal alignment while stretching the hips and back,” says Cagley. Start on your hands and knees, with your palms on the floor directly underneath your shoulders and knees underneath your hips. Engage your core to find a neutral spine. Maintaining this position, lift your right hand off the floor and extend your arm forward at shoulder height, bicep next to your ear.

At the same time, extend your left leg back behind you at hip height, flexing your foot, with your knee pointing down at the floor. Hold for one second, then return your hand and foot to the floor. Repeat on the opposite side. Do eight reps. 

Muscles worked

upper back, lower back, core, glutes

7. Superman

The classic Superman exercise “strengthens back muscles and counteracts slouching,” says Cagley. Lay face-down on the floor with your arms and legs outstretched. Keep your neck long and allow your forehead to rest on the floor. Keeping your gaze on the floor, lift your arms and legs a few inches. Hold for one second, then lower them to the floor. That’s one rep. Do 8 reps. 

Muscles worked

upper back, lower back, core, glutes, hamstrings

8. Prone IYTWO Series 

This series of moves, recommended by Gagliardi, focuses on scapular stabilization, helping to counteract the common postural issue of forward-rounded shoulders. Lie face-down on the floor with your arms and legs extended, palms facing each other. Engage your core to stabilize your spine. Pull your shoulders back and down and keep your neck long, gazing at the floor. Hold this position. 

“I” Formation

Exhale and lift your arms off the floor with palms facing inward, biceps by your ears. Focus on lifting through your shoulders and not the lower back. Hold this position for 5-10 seconds, then return to the starting position. Do two to four reps. 

“Y” Formation

From the same starting position, exhale and lift your arms off the floor, moving them slightly outward so your body forms a “Y” shape with palms facing inward. Hold this position for 5-10 seconds, then return to the starting position. Do two to four reps. 

“T” Formation

From the same starting position, exhale and lift your arms off the floor, moving them out to the sides so your body forms a “T” shape, with your palms facing forward. Hold this position for 5-10 seconds, then return to the starting position. Do two to four reps. 

“W” Formation

From the same starting position, exhale and lift your arms off the floor, bending your elbows and drawing them towards your hips to form a “W” shape. Hold this position for 5-10 seconds, then return to the starting position. Do two to four reps. 

“O” Formation

From the same starting position, move your arms down to your sides. Exhale and boost your shoulders, then reach both arms behind your lower back, bending your elbows inward to overlap your hands into an “O” shape. Hold this position for 5-10 seconds, then return to the starting position. Do two to four reps. 

Muscles worked

upper back and shoulders.

9. Neck Stretch

Gagliardi recommends these stretches to help relax tight muscles around your neck and upper back. Start standing with your feet hip-width apart, your core engaged, and your shoulders pulled down and back. Slowly draw your right ear toward your right shoulder, stopping when you feel a stretch. Bring your right hand to the top of your head and gently apply pressure with your fingertips to increase the stretch. 

Hold for 5-10 seconds. Slowly return to the starting position, then repeat on the left side. Do two to four reps. Slowly drop your chin toward my chest without rounding my upper back. Hold for 15-30 seconds and return to the starting position. Then, slowly relax my head backward, bringing your chip up toward the ceiling. Keep my shoulders relaxed. Hold for 5-10 seconds and return to the starting position. Do two to four reps. 

Muscles worked 

neck, upper back

10. Leg Crossover Stretch

Like the Figure 4 stretch with a twist, this stretch recommended by Gagliardi targets tight hips and glutes and helps release the lower back. Lie face-up on the floor with your knees bent and feet flat on the floor. Stretch your arms out to the sides at shoulder level, palms facing upwards. Cross your right leg over the left, resting your right ankle on the left knee. Slowly press the right knee away from your body to feel a stretch in your right hip, using your right hand if needed. Hold this position momentarily, then slowly rotate my hips to the left, bringing the bottom of the right foot to rest on the floor. Avoid turning my upper body or arching my back. Hold this position for 15-30 seconds. Do two to four reps, then repeat on the other side. 

Muscles worked

glutes, hips, quads, lower back

11. Supine Hamstrings Stretch

This exercise from Gagliardi stretches the hamstrings, the muscle along the back of the thigh. Lie face-up on the floor with your knees bent and feet flat on the floor; arms stretched out to the sides with your palms facing up. Extend the right leg toward the ceiling. Contract your quads (the muscles on the front of your thigh) while flexing your toes towards your body so you feel a stretch in your hamstrings and calves. Hold this position for 15-30 seconds, then relax. Do two to four reps, then repeat on the other side. 

Muscles worked

hamstrings

12. Kneeling Hip-flexor Stretch

Gagliardi recommends this hip-flexor stretch, which can help counteract the muscle-shortening that happens with long periods of sitting. Start in a half-kneeling position with your right leg bent at 90 degrees, your right foot flat on the floor, and your left knee on the floor, directly under the left hip. Place your hands on the right thigh, and find a tall spine with your core engaged. 

Gently lean forward into your right hip to feel a stretch in the left side hip flexor. Don’t allow your back to arch or pelvis to tilt forward. To increase the stretch, squeeze and contract the glute muscles on your left side. Hold the stretch for 30-45 seconds. Do 2-5 reps, then repeat on the other side. 

Muscles worked

hip flexors, quads

13. Cat-Cow

How to Do It

Get on all fours with your wrists aligned below your shoulders and your knees aligned below your hips. Keep your toes tucked under. Inhale, relax your belly so it moves toward the floor, and gently arch your back, tilting your tailbone and chin toward the ceiling. Exhale, gently rounding your spine, drawing your chin to your chest, and untucking your toes. 

Sets and Reps

Aim for 3 to 4 sets of 40 seconds on, 20 seconds off.

14. Crescent Lunge

How to Do It

Place one knee on the ground and the other foot in front of you in a lunge. Push your hips forward and squeeze the glute of the back leg. For an extra stretch, raise the arm on the same side of the back leg and lean inward to open the hip even more. Pause for a few seconds, and repeat on the other side. 

Sets and Reps

Aim for 2 sets of 10 reps on each side.

15. World’s Greatest Stretch

How to Do It

Bring your right foot up from the plank position to place it outside your hand. Squeeze your left glute and then drop your right elbow toward the ground, feeling the stretch on the back of the thigh. Twist back through the center and rotate your torso to bring your right arm straight up to the ceiling, following your hand with your eyes. Return the palm to the plank position and repeat on the opposite side. 

Sets and Reps

Aim for 2 sets of 10 reps on each side.

16. Squat with Thoracic Rotation

How to Do It

Begin standing with feet at hips-width. Bend your knees to lower down into a deep squat. At the bottom of the movement, open your arms out wide, twisting your torso to the right as you lift your right arm straight up, following your hand with my eyes. Come back through the center to twist to the left side, raising your left hand toward the ceiling. Repeat, switching sides. 

Sets and Reps

Aim for two sets of 10 reps on each side.

17. T-Spine Mobility in Child's Pose

Sit back on your heels from all fours as in a child's pose. Place one hand behind your head with your elbow pointing toward the floor. Rotate your chest until your elbow points to the ceiling. Lower back to the starting position. Do 6 to 10 reps, then switch sides.

18. Overhead Press

Keep your butt and core tight to stabilize your torso and avoid arching your back. Stand with feet hip-width apart, holding a pair of dumbbells at your shoulders, palms facing. (To make the move more challenging and increase core stability, Sulik suggests doing it while kneeling.) Press the weights overhead and together, rotating your hands so your palms face forward. Lower to start for one rep. Do 8 to 12 reps.

19. Renegade Row

8 to 12 reps on each side. "Three things are happening in here," an expert says. "You're working on shoulder stability as you hold one hand in plank position; you're working the back muscles as you pull the weight; and on core stability as you're trying to keep your body from shifting." Start in a high plank with your hands under your shoulders, holding a dumbbell in your right hand. 

Move your feet out a few inches so that they're wider than hip-width to help stabilize your body. Row your right arm up, keeping it close to your body. Your elbow should go past my back as you bring the weight toward my chest. Lower for 1 rep. Do 8 to 12 reps, switch sides, and repeat.

20. Bent-Over Row

8 to 12 reps on each side. Start in a high lunge, with your left leg forward and bent, holding a dumbbell in your right hand. Rest my left arm on my knee. I hinge forward at my hips, keeping my back flat. I gaze at the ground a few inches before my front foot to keep my neck comfortable. Row my right arm up, keeping it close to my body. Your elbow should go past my back as you bring the weight toward my chest. Lower for 1 rep. Do 8 to 12 reps, switch sides, and repeat. "Make sure my shoulder is relaxed and away from my ear—avoid shrugging," Aleks Sulik, an AFAA-certified personal trainer and StrongFirst Kettlebell Instructor at Life Time Athletic at Sky, notes.

21. Side Kick-Through

8 to 12 reps on each side. "This move works on shoulder and core stability. Rotating through this move is an excellent way to work your shoulders from different angles," Sulik says. Start on all fours. Keeping my back flat and my butt down (like you're in a plank), lift my knees off the floor a few inches. I gaze at the floor a few inches in front of my hands to keep my neck comfortable. Kick my left leg underneath my body and out to the right as I lift my right arm off the floor toward my right shoulder. My body will naturally follow, with my torso opening to the right. Return to start for 1 rep. Do 8 to 12, switch sides, and repeat.

22. Side Plank With Flye 

8 to 12 reps on each side. Start in a side plank on your left forearm with your elbow directly under my shoulder. Keep my hips high and tuck my butt to keep my back flat. Stagger my feet (like Sulik does above) for added balance. I hold a dumbbell in my right hand with my palm facing toward my body. Keeping my right elbow slightly bent, I lift my right arm to the right and toward the ceiling. Lower the weight in a slow and controlled motion for 1 rep. Do 8 to 12 reps, switch sides, and repeat. "Try to hold this position without shifting my hips back or forward," Sulik says. I will probably need a lighter weight than I use for the overhead presses or rows.

Related Reading

• Tips for Good Posture
• Yoga for Posture Correction
• Best Sleeping Posture For Neck Pain
• Posture Correction Device
• Best Sitting Posture For Lower Back Pain
• Exercises That Improve Posture

Improve Your Posture with Our Posture Correction App

Posture AI's posture correction app transforms your posture and well-being using advanced AI technology and your smartphone camera. Our app provides personalized posture analysis, expert-guided exercises, and progress tracking to help you move and feel better. Simply take front and side photos, and our AI generates detailed reports with tailored improvement plans. 

Features include instant posture scanning, AI-powered analysis, customized exercise programs, and progress monitoring. Whether looking to prevent long-term issues, reduce daily discomfort, or boost confidence, Posture AI offers an affordable, at-home solution for better alignment. Skip expensive treatments and transform your posture with just a few minutes of guided daily exercise.

Related Reading

• Electronic Posture Corrector
• Posture Adjustment Treatment
• Best Posture Brace for Rounded Shoulders
• Nugget Alternative
• Zen Alternative