Posture AI

How to Fix Posture Naturally & 12 Effective Exercises That Work

Dec 26, 2024

Good posture matters. Think about your posture. Chances are you’re slumped over a computer or looking down at your phone. Poor posture isn’t just an aesthetic issue. It can throw your body out of alignment, leading to muscle strain, joint pain, and other health problems. The good news is that you can fix your posture with some time and effort. This guide will teach you how to correct posture naturally and effectively through simple posture exercises to improve your health, confidence, and daily comfort.

An app like Posture AI can help you improve your posture by offering personalized posture correction strategies to help you reach your goals.

What is Good Posture and Why It Matters

Good posture is when your body is positioned correctly and ensures your weight is evenly distributed. Good posture maintains your spine's three natural curves— an S-shaped spine or a ‘neutral’ posture. This means your skeleton, muscles, and ligaments are balanced and not overstretched or strained. Your muscles should also be loose and flexible.

Your posture is more than just how you sit or stand. It is an essential part of your long-term health. Bad posture can cause or worsen back pain, general aches and pains, muscle tiredness, and other health problems. Sitting for long periods can cause coccyx pain and injury.

Good Posture: Flexibility, Not Rigidity

You should stand loosely and flexibly with your back straight, ears, shoulders, and hips in line as much as possible, shoulders relaxed, weight balanced evenly on your two feet, and knees straight but not locked. When sitting, your back should be against the back of the chair. Your feet should reach the floor. Use a cushion or lumbar roll to support your lower back.

What Causes Poor Posture?

Some health conditions can affect your posture, such as:

Infections in your spine
Spinal stenosis
Back injuries
Obesity
Scoliosis
Upper back pain
Sacroiliitis

Problems with posture can also be caused by conditions that weaken one or more of the structures that support the body. These structures include the following:

Neck
Shoulders
Spine
Hips
Back muscles
Abdominal wall

Standing or sitting for too long regularly can cause bad posture. Activities that affect your posture include working at the computer, sitting on the couch watching TV, and standing around at a football game.

Genetic Posture Issues

In some cases, people are born with genetic conditions that affect the shape of the spine and hips. This can influence posture from birth. Such conditions can be managed to reduce their harmful effects on posture over time.

Sports-Related Posture

In other cases, injuries from sports or other activities can affect your posture as the body protects itself from pain or further injury, such as by limping when you have hurt your foot. Your posture may change due to your work or other activities that lead to the overuse of different body parts. Underuse can also be a problem. For example, weak back and abdominal muscles can affect our ability to maintain a good posture.

The Impacts of Bad Posture

The price you pay for poor posture habits can be significant. When pain develops, you may discover simple tasks like carrying grocery bags or driving your car suddenly become difficult.

If your muscles are contracted for many years—like when you habitually ‘slump’—they become less pliable or flexible, making it hard and sometimes even painful to exercise and do even simple activities,” says Leah Zhang, a Los Angeles-based certified teacher of the Alexander Technique, which helps people improve their movement by reducing physical tension, using muscles efficiently and developing body awareness. Here are some typical results of bad posture:

Back and Neck Pain

“Poor posture increases the load on the spine that can damage the vertebral discs and muscles, leading to increased risk for neck and back pain, as well as vertebral fractures when bone mineral density is low,” says Wendy Katzman, a physical therapist and former professor at the University of California San Francisco Department of Physical Therapy and Rehabilitation Science.

One particularly prevalent type of bad posture is called “text neck”—the strain on the spine of people who continually look down at their cell phones, laptops, or reading devices. This strain can lead to neck pain and fatigue.

Shallow Breathing

Slouching, especially while sitting, can negatively affect breathing, according to a small 2018 study in Biomed Research International. In observing the breathing force of 35 men, researchers found those who slouched had a lower breathing force than those who sat upright.

Another form of bad posture is called forward head posture (FHP), or when a person walks or stands with their head jutting forward, which can also decrease their breathing capacity, according to a small study in the Journal of Physical Therapy Science. Researchers analyzed the breathing of 15 men in two positions—a neutral-posture position and a position with the head pushed forward—and found those seated with their heads pushed forward exhibited decreased breathing.

Chronic Disability

Sometimes bad posture becomes habitual, particularly among people who sit in front of computers for work, and such posture issues can lead to chronic disability, according to a study in the journal Ergonomics. Slouching or slumping over time can make the spine fragile and prone to injury. “When older adults experience spinal stenosis [the narrowing of spaces in the vertebrae, leading to compression of the nerves], they tend to lean forward because it opens up the space for the nerves in the back,” says Kushagra Verma, M.D., a spine and scoliosis surgeon at Long Beach Memorial and Miller Children’s Medical Center in California.

“That’s probably the most common cause of bad posture in adults.” “Sometimes adults can develop spinal deformities, such as thoracic kyphosis [rounded upper back], and that can also cause them to lean forward,” he adds. “These issues tend to be structural problems in the spine and may require surgery if there’s severe pain or disability.”

Negative Mood

Mood can affect posture, but posture can also affect mood. One study found that when a group of people with depression who tended to have slumped posture were asked to sit upright, they felt less tired, less anxious, and more verbal.

Another study of college students found that when they walked with a slouch, their energy levels decreased, especially for students who identified as being depressed. But when they skipped, they reported increased energy levels.

How to Fix Posture and Stay Pain-Free Quickly

woman sitting alone - How to Fix Posture

Jumpstart Your Posture Correction Journey with a Posture Trainer or Back Brace

Dr. Verma says that a posture trainer, back brace, or physical therapy should be the first treatments people pursue to correct their posture. “If they’re still having pain and bad posture, they should seek the advice of a spine surgeon who is comfortable managing spinal deformities.”

Although there’s no data to show a posture trainer—a small device that adheres to your back and emits a gentle vibration when you begin to slouch—improves posture, it does create awareness of bad posture, he says. “It’s a reasonable first-line treatment.”

Learn How to Develop Awareness of Good Posture

“Learn what good posture feels like by standing with your back to a wall with your head, shoulder blades, rib cage, and sacrum aligned against the wall,” says Katzman. “Practice deep diaphragmatic breathing in this position to support your upright spine.”

Also, try consciously relaxing tight muscles. “The way we gain better posture involves letting go of muscle contractions in our neck and elsewhere,” says Zhang. “But it’s especially important to become aware of tension in the neck, and bring it back to its naturally lengthened place.”

Adjust Your Workstation to Help You Sit Up Straight

If you work on a computer, ensure your screen is at eye level, your feet can rest comfortably on the floor or a footrest, and your chair supports your back.

Proper office ergonomics can significantly impact your posture during the workday and when you’re off duty.

Pay Attention to Your Body When You Stand and Sit

When standing, keep your shoulders relaxed, your abdomen pulled in, your weight balanced on both feet placed hip-width apart, your knees relaxed, and your head directly over your spine.

Be mindful of slouching and shoulder hunching when sitting in front of the television or with your phone or laptop.

Try Tai Chi for Improved Posture and Balance

Tai chi, a system of movement for health, meditation, stress reduction, and self-defense, can be helpful for posture, says George Kormendi, a senior tai chi teacher at the New York School of T’ai Chi Chuan. “[It] consists of a series of postures performed in a slow, continuous sequence.

Unlike exercises that rely on muscular force, the graceful movements of tai chi emphasize relaxation, proper alignment with gravity, healthy energy flow, and an internal unified sense of motion guided from your movement center,” he says.

Practice Deep Breathing for Better Posture

According to Katzman, deep breathing can help develop physical awareness and bring your body into correct posture positions.

Practice deep inhalations into the belly, ribcage, and chest and exhalations that draw your pelvic muscles and abdominals up and in and your shoulders back and down.

Exercise With Posture in Mind

Katzman suggests strengthening parts of the body that contribute to good posture. For example, W, Y, and T exercises (a collection of shoulder stabilizing exercises) help facilitate muscle activation in the upper back, shoulders, and trunk.

With your core muscles engaged, bring your arms into a W position while pressing your shoulder blades back and down.
Next, reach overhead into a Y position while pressing your shoulder blades back and down.
Then, bring your arms into a horizontal T position with your palms up and shoulder blades back and down.

Meanwhile, “practices like yoga and pilates can be helpful, too, as well as the Alexander Technique,” adds Zhang. “You want to keep your muscles pliable and responsive long-term.”

Talk to a Physical Therapist About Your Posture

Check with your physical therapist to learn about your problem area(s) and obtain customized exercise recommendations. Personalized strategies are essential for efficient posture correction and prevention of injuries.

No one-size-fits-all solution exists; you might need specific exercises to attain the correct posture. Your physical therapist will guide you regarding this.

Warm Up Before You Start Exercising for Better Posture

Do neck tilts, shoulder rotations, arm stretches and circles, and forward bends for posture improvement. Stretching your muscles without prepping them can cause injury.

Don’t Overdo Exercises Aimed at Improving Posture

Patience is key when it comes to correcting your posture. Overdoing these exercises may cause muscular soreness, tear, or pull and aggravate a pre-existing pain or injury. Increase the repetitions and frequency gradually as per the instruction of your physical therapist.

Stick to Your Posture Improvement Schedule

Humans are creatures of habit. So, set reminders and stick post-it notes to remind yourself why you must do this regularly for 30 days.

Pain Is Not Always Good When Correcting Your Posture

“Pain is gain” is not always true. If you experience sudden and sharp pain, stop doing that exercise immediately.

Avoid Certain Exercises If You Have an Injury

Many people have shoulder injuries, knee issues, and lower back problems. Doing exercises that hyperextend these areas can further complicate and aggravate the injury. Talk to your physical therapist to know if you should do workouts that mainly target an affected area.

Make a Conscious Effort to Improve Your Posture

Merely practicing these exercises will not help. You must make a conscious effort to improve your posture while standing, sitting, and sleeping.

12 Effective Exercises To Improve Your Posture In 30 Days

woman standing straight - How to Fix Posture

Sure! Here's the output based on your requirements:

1. Chin Tuck for Forward Head Posture

Forward head posture, often called nerd's neck, commonly occurs if you sit for long hours reading or playing video games. Over time, the muscles in the front of your neck shorten and become overactive, while the ones in the back lengthen. The neck curves at the back, with the upper spine protruding out. Chin tucks help reduce neck curvature and spine protrusion by putting the muscles in the back of your neck to work and stretching the ones in the front.

Here’s how to do them:

Sit on a chair with your feet flat on the floor and your spine erect.
Place your index finger on your chin lightly. This is the starting position.
Push your head back without moving your index finger.
Hold the pose for 3 to 5 seconds and return to the starting position.
Do this 10 times twice a day.

Consider adding a light resistance band to pull against over time.

2. Back Claps for Shoulder and Back

If you have drooping shoulders, stiffness, and a curved back due to improper posture, this exercise can help relax the spine and shoulder muscles and improve flexibility.

Follow these steps for the exercise:

Stand straight with your feet hip-width apart.
Lift your hands and join them in a prayer pose behind your head.
Hold for a second and release the pose.
Again, join your palms in a prayer pose behind your hips.
Do this 10 times twice a day.

Note: If you have very stiff muscles and curved shoulders, this exercise might take a few days to master.

3. Child's Pose for Shoulder, Spine, and Hip

This versatile yoga pose targets the shoulders, upper chest, spine, and hip muscles. It relaxes the muscles and releases tension.

Here’s how to do it:

Kneel on a mat and place your palms to get on all fours.
Adjust your knees by placing them slightly in an outward direction.
Keep your palms on the floor, lower your body, and let your ankles touch your hips.
Keep your head down. Breathe and count to 10. And get back on all fours.
Do five repetitions of this posture improvement exercise twice a day.

Note: If you are new to this exercise, you may find lowering your body challenging. Even so, practice it regularly to get a full-body stretch.

Chair Kneeling Technique

Another common modification is kneeling before a chair and placing your bent elbows on the chair before you. As you push your butt backward, push down into your elbows.

Quick Tip: You can use a folded blanket or yoga block to rest your forehead for the child pose.

This allows you to stretch your spine without putting too much pressure on it. Remove the yoga block or folded blanket once you feel comfortable enough to rest your forehead on the ground.

4. Upper Back Stretches for Rounded Shoulders

Sitting, working, and reading for long hours or carrying heavy objects can make the shoulders rounded. Opening the shoulders will take the load off your spine, probably causing neck and lower back pain.

Here’s how to stretch your upper back to correct rounded shoulders:

Place a foam roller on a mat.
Sit on the mat, flex your knees, and keep your feet flat on the floor.
Lean back until your upper back rests on the foam roller.
Place your hands behind your head. This is the starting position.
Rock back and forth to extend your upper back, keeping your hips firm on the floor. Although, do not extend or crunch too much.
Do 10 repetitions of these posture improvement stretches twice a day.

5. Chest Stretches for Opening the Shoulders

When your shoulders are rounded, it makes it difficult to breathe correctly. Opening up your shoulders and chest can help improve your posture.

You can do this isometric chest stretch at home any time of the day:

Stand straight with your feet shoulder-width apart.
Bring your hands behind you and clasp them together.
Stretch them by pulling them behind and down.
Hold the stretch for 15 to 20 seconds. Keep breathing.
Do this 10 times twice a day.

6. Shoulder Squeeze and Overhead Arm Cross for a Hunched Back

Hunched back is a common postural problem found in different age groups. Lack of exercise, too much of it, spending hours on the laptop, and incorrect sitting and standing postures are significant reasons for a hunched posture. Exercising the upper back and shoulders can help correct it gradually.

Here’s an exercise:

Stand straight with your feet shoulder-width apart.
Lift your hands as shown in the image.
Push the hands back and feel the stretch on your shoulder and upper back muscles.
Hold it for a second.
Open your arms, bring them over your head, and cross over to stretch your chest muscles.
Do this 10 times twice a day.

7. Lower Back Stretch for Lower Back Curvature

Pelvic anterior tilt or lower back poor posture is a common postural issue and a top reason for lower back pain. Excessive curvature of the lower back and protrusion of the hips are the tell-tale signs of pelvic anterior tilt. This simple lower back stretch can help reduce it.

Here’s what you need to do:

Lie on a mat, bend your knees, and keep your feet flat on the floor. You will notice a huge gap between the mat and your lower back.
You need to focus on that area to correct your posture.
Place your hands on your waist and gently push your lower back on the mat.
Hold this pose for 15 to 20 seconds.
Do this 10 times for 2 to 4 sets, twice a day.

8. Reverse Arm Clap and Arm Open for Upper Chest

Your collarbones and rib cage can cave in due to poor sitting, standing, and sleeping posture. A great way to correct a concave upper body is to combine a few easy exercises for better posture.

Here’s how to do it:

Stand straight with your feet shoulder-width apart.
Bring your arms towards your face and do a reverse arm clap
Pause momentarily, bring your arms down, open them up, and bring them over your head.
Pause for a moment and bring your arms down.
Repeat the combination.
Do this 10 times for 2 to 3 sets twice a day.

9. Wall Angel

Stiff shoulders can cause neck and shoulder pain. Wall angels can help release the tension in your shoulder muscles and upper back.

Follow the steps given below:

Stand against a wall. Ensure your feet are not more than six inches from the wall.
Place your arms on the wall, as shown in the image.
Slowly bring your hands from straight above your head to the level of your ears, taking 5 seconds to go up and another 5 to go down for each rep.
Do this 10 times, and repeat 2 to 4 sets twice daily.

Quick Tip: You can do the wall angel on the floor by lying on the ground with your face upwards. This allows you to maintain a good posture without injuring yourself.

10. Push Back for a Rounded Upper Back

This exercise is similar to wall angels, but you need to do it lying down without the support of the wall. Pushback helps open up rounded shoulders and a concave chest for good posture. It also corrects upper spine protrusion and pain.

Here’s how to do it:

Lie down on your belly on a mat. Keep your head on the mat.
Position your arms just like you did in the wall angel exercise.
Lift them off the floor and push them back to feel the stretch in your upper chest and the back of the shoulders.
Count to 5 and release.
Do this 10 to 20 times, 2 to 4 sets, twice daily.

11. Spine Extension with Foam Roller

Incorrect posture can burden the spine. Therefore, your spine needs special attention regarding physical therapy and posture improvement. Foam roller exercises are great for releasing tension and getting a massage.

Here’s how you can do a simple exercise with a foam roller at your home or the gym:

Sit on a mat, flex your knees, and keep your feet flat on the floor.
Place a foam roller behind you and lean on it.
Cross your hands behind your head and move a little forward so the foam roller is beneath your upper back.
Lift your hips off the floor and move down and up to massage your spine.
Do this 10 times twice a day.

12. Glute Bridge Exercise to Align Your Hips and Pelvis

This bridge exercise works on your glutes, strengthens your lower body, and improves your posture. It requires you to align your hips in a straight line with the shoulders and feet.

Follow the steps given below to perform it:

Lie on your back with your knees bent and your feet flat.
Ensure your feet are hip-width apart, and position your arms at your sides. Inhale and tighten your core.
Push through your heels and squeeze your buttocks as you lift your hips. They should form a straight line with your shoulders and knees.
Hold the pose for 20 to 30 seconds.
Exhale and gently lower your hips back to the ground.
Do three sets of 15 reps once a day.

Perform these 12 posture-correcting exercises for 30 days and see a massive difference in your slouching figure.

Improve Your Posture with Our Posture Correction App

Posture AI is an innovative app that uses artificial intelligence to help improve your posture. The first step is to take a few photos of yourself. The apps then analyze these photos AI to identify any postural issues affecting your health.

The app generates a detailed report of its findings, including tailored corrective exercises to help improve your posture. This process can help you move and feel better by addressing poor posture's physical and aesthetic issues.

What to Expect From the Posture AI App

Posture AI offers a range of features to help you improve your posture over time. The app provides 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's posture correction app 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.

‹ How to Fix Lower Back Posture & Relieve Tension with Exercises

Best Exercises for Better Posture ›

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Posture AI

support@postureai.app

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