Expert Tips on Using Physical Therapy for Posture Optimization

Good posture matters. When we sit and stand correctly, we look and feel better and reduce our risk for injury and pain. However, correcting poor posture can be a challenge. Many of us have become so accustomed to slouching on the couch and hunching over our devices that we don't even notice when we're doing it.

What’s worse, this poor alignment can lead to chronic pain and other health issues that prevent us from living life to the fullest. The good news is that physical therapy for posture can help. This guide will outline how targeted physical therapy techniques and exercises can help you improve your posture, reduce pain, and achieve better alignment.

In addition to the information outlined here, Posture AI’s posture correction app can help you achieve your goals by providing valuable insights to improve your alignment. This app lets you take a picture or video of yourself to get instant feedback on your posture. Then, you can work through the corrective posture exercises and stretches outlined in the app to help you improve your posture and alleviate related pain. 

Table of Contents

• What Is the Role of Physical Therapy in Posture?

• 7 Common Physical Therapy for Posture Treatments

• 10 Effective Physical Therapy Exercises for Bad Posture

• Improve Your Posture with Our Posture Correction App

What Is the Role of Physical Therapy in Posture?

You probably know by now that good posture is essential. Improving your body position can help you avoid tension, fatigue, and strain on your tendons, ligaments, and muscles. Advice to improve your movement, fitness, and overall health from the world's #1 in orthopedics. “Our body’s position and alignment significantly impact how we feel,” says HSS physical therapist Astrid DiVincent, PT, DPT, OCS. “If we spend our waking lives in poor positions, it will eventually affect our ability to do the things we love to do, whether it’s playing a sport or doing something less active like reading or knitting.” 

Here are six things you should know about good posture and how to maintain it. 

1. Good posture is essential, whether standing, sitting, or lying down. 

Posture refers to the body’s alignment and positioning. Long-term “bad” posture—in which the spine and limbs are out of alignment—leads to problems with the muscles and bones, which are caused by stress from gravity. Eventually, you will develop pain, soreness, and stiffness throughout your body, affecting your daily functioning. “As a physical therapist, posture is usually the first thing I look at when I evaluate someone,” DiVincent says. “It's almost impossible to treat any issue without at some point addressing the position that the person holds their body in all day. It’s fundamental to a lot of different conditions and injuries.” Any time you’re holding your body in a position that’s not optimized, you’re risking strain and injury. 

2. There are simple exercises you can do to correct your posture. 

“There are a few important exercises you can do that will make you more mindful of how your body is aligned,” DiVincent says. The most common posture problem when sitting is called upper cross syndrome. In this arrangement, the head is bent in a forward position. The upper spine is rounded, curving outward at the upper back and shoulders, and the shoulders are hunched up toward the ears. 

Posture check: Sit with your feet flat on the floor. Tuck your chin and move your head back. Lower your shoulder blades and pinch them together on your back. When standing, lower cross syndrome can lead to pain in the lower back and legs. The lower back is arched in this position, and the pelvis is tilted forward. This position leads to weak abdominal (stomach) and gluteal (butt) muscles. The thigh, calf, and hip muscles may become very tight.

Posture check: Stand with your feet hip-width apart. Position your knees over your ankles and make sure they’re not locked. Hold your pelvis in a neutral alignment. Move your head and shoulder blades back. Poor posture can also cause back pain and muscle strain when lying down.

Posture check: If you’re a side sleeper, put a pillow between your knees and a thicker pillow under your head. If you’re a back sleeper, put a pillow under your knees. Use an average-size pillow and ensure it’s under your head, not your shoulders. Avoid sleeping on your stomach, which can strain your back and neck. Using good posture when getting in and out of bed is also essential. Bend your knees, roll to your side, slide your legs off the edge of the bed, and use your arms to push up to sit. 

3. For good posture, it’s vital to both strengthen and stretch your muscles. 

“Stretching and strengthening have vastly different purposes but are equally important,” DiVincent says. Stretching is helpful for tissues that have gotten short or tight because they’ve been held in the same position for too long. Strengthening, on the other hand, involves regularly contracting the muscles, which helps to make them stronger. “When you’re physically stronger, you can hold more load,” she adds. “In this case, the load refers to the weight of your own body.” Each of these forms of exercise can make the other one more practical: It’s challenging to strengthen your muscles if you don’t have the flexibility to do the needed exercises, but strengthening without stretching will lead to more tightness and pain. 

4. Stretching your muscles benefits your posture in many ways. 

Tight muscles can lead to imbalance, in which some muscles are short and intense, and others are long and weak. It can cause pain not only in the muscles themselves but also in the joints and nerve tissues. Tight muscles increase the risk of strain injuries. With stretching, it’s essential to differentiate between a little bit of pain, which means you’re activating your muscles, and pain, which means you’re pushing them too far. “You need to ensure you’re not injuring yourself while stretching,” DiVincent says.

Guidelines for stretching

Stabilize one end of the area that you’re stretching. For example, if you’re stretching your hamstring, keep your hip stable and move your leg out; if you’re stretching your calf, keep your heel in one place and lean your body weight forward to feel the stretch. Relax the muscles as you stretch. Check your alignment. Hold each stretch for 15 to 30 seconds and repeat two to three times. Don’t forget to breathe! 

5. Strong muscles are key to maintaining good posture. 

Strengthening should be a part of your daily routine to maintain proper posture. Weak muscles put joints and other tissues at risk of injury and make it challenging to maintain an appropriate posture. Several things can cause muscle weakness, including injury, immobility, neurological conditions, nerve entrapment, and arthritis. When you do exercises for strength, focus on key areas of your body, including your shoulders and upper back, core, hips, and legs. Strengthening work should lead to muscle fatigue but not pain. “Mild muscle soreness is normal and appropriate after strengthening,” DiVincent says. “But it’s a good idea to give your muscles a rest day between exercises.”

6. One of the best things you can do to maintain good posture is to move often. 

“No posture is good for too long a period,” DiVincent says. “You may have the best ergonomic situation possible, but if you sit at your desk for 10 hours a day, you’ll have pain.” She recommends that people check their posture every 15 minutes and get up to move around every half hour or so. 

Benefits of Physical Therapy for Posture 

Physical therapy offers a range of benefits for addressing posture-related issues. Physical therapy can provide valuable solutions for poor posture due to lifestyle habits, muscle imbalances, or specific medical conditions.

Here are some key benefits of physical therapy for posture:

Pain Relief

Poor posture often leads to discomfort and pain, especially in the neck, shoulders, back, and hips. Physical therapists can identify the sources of pain and develop strategies to alleviate it. Through exercises, manual techniques, and education, they target the muscles and joints contributing to the pain, helping to relieve discomfort and improve overall well-being.

Improved Alignment

Physical therapists are skilled at assessing body alignment and identifying areas where posture is compromised. They use their expertise to design individualized treatment plans that focus on correcting misalignments and imbalances, helping you achieve better overall posture. 

Muscle Strengthening

Weak muscles can contribute to poor posture by making specific muscles overstretched or inactive. Physical therapists prescribe exercises that specifically target these weakened muscles, helping to strengthen them and support proper alignment. 

Muscle Flexibility

Tight muscles can pull the body out of alignment. Physical therapists incorporate stretching exercises and techniques to increase muscle flexibility and reduce the tension contributing to poor posture. 

Enhanced Body Awareness

Physical therapy sessions often involve guided movements and exercises that increase awareness of one's body’s positioning and movements. This heightened body awareness makes recognizing and correcting poor posture habits in everyday activities easier. 

Prevention of Future Issues

Physical therapy can help prevent more serious musculoskeletal issues by addressing posture-related problems early on. Correcting posture imbalances can also reduce the risk of chronic pain, joint problems, and degenerative conditions. 

Evaluation and Assessment Evaluation

Assessments are critical components of the physical therapy process, especially when addressing posture-related issues. Through a thorough evaluation, physical therapists gather information about a patient’s condition, posture, movement patterns, and underlying factors contributing to their concerns. This information guides the development of an effective treatment plan. Here’s an overview of the evaluation and assessment process in physical therapy for posture: 

Patient History

Physical therapists obtain a detailed medical history and information about the patient’s lifestyle, work environment, and daily activities. This helps identify any potential causes or triggers for poor posture. 

Physical Examination

A comprehensive physical examination involves observing the patient’s posture and alignment while standing, sitting, walking, and performing various movements. The therapist assesses any deviations from proper alignment and identifies asymmetries, imbalances, and areas of tension. 

How Long Does Physical Therapy for Posture Improvement Take? 

The duration of a recovery program varies from person to person. Each person is unique, so recovery programs are tailored to meet a person's specific needs. It can take four to six weeks for some people to see some improvement if they don't have severe posture problems. For some people, it can take a couple of months to see significant changes, retrain their muscles, and adapt to a new healthy lifestyle. Your physiotherapist will make progressive check-ins to know if and when it is necessary to adjust your recovery program duration. 

Signs You Need Physical Therapy for Posture Correction 

When do you know it's time to book an appointment with a physiotherapist? You will notice signs and symptoms here and there; some may be severe and unbearable, and some just manageable. These signs include but are not limited to Chronic neck, back, or shoulder pain that worsens with prolonged sitting or standing. Frequent headaches or migraines are often caused by bending over and forward for a while. Getting tired after short periods of physical activity. A rounded upper back or slumped shoulders. Difficulty standing or sitting up straight without discomfort. Your loved ones comment on your posture, or you become self-aware of poor alignment. 

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7 Common Physical Therapy for Posture Treatments

1. Foam Rolling: Release Tension and Improve Posture

Foam rolling has become a popular method for relieving muscle tightness and soreness. When you use a foam roller on your back and shoulders, you break up muscle tension that can contribute to poor posture. This type of self-myofascial release can help loosen up your muscles to help them regain their regular length and function. Your physical therapist may also incorporate foam rolling into your treatment plan to help improve your mobility before progressing to other exercises. 

2. Hip Stretching: Target Tight Muscles for Posture Improvement

Hip stretching is another physical therapy exercise that can correct poor posture. The lower back is connected to the hips, so using stretches to open up the muscles in that area can release tension in your back. Targeting tight hip muscles is especially important for people with postural problems related to prolonged sitting. For instance, the gluteal muscles, hip flexors, and hamstrings can all become tight and contribute to poor posture in the sitting position and while standing and walking. Stretching these muscles can help relieve lower back pain and improve your posture.

3. Door Frame Stretching: Open Up Your Shoulders

To perform a door frame stretch, rest your arms on each side of a door frame and push your body forward to feel a stretch in your shoulders. This stretch can loosen up muscles that have tightened over time with poor posture. When you have rounded shoulders, the muscles in the upper back become lengthened and weak, while the muscles in the front of the shoulders and chest become tight. Stretching these tight muscles can help restore proper muscle balance for better posture. 

4. Strain-Counterstrain Therapy: Reset Muscle Tension for Better Posture

Your therapist might use this manual therapy to get your neck, shoulder, and back muscles used to their shape in an upright posture. In strain-counterstrain, the therapist looks for tense or tender points and holds your body in a natural and comfortable position, pushing against the tension for 90-second intervals. It's a gentle but effective technique for relieving tension in the muscles. 

5. Soft Tissue Mobilization: Break Up Muscle Tightness

This is another type of manual therapy in which the therapist physically stretches and applies pressure to the muscles and ligaments in massage-like movements. This will break up tension or inflammation in the muscle tissue of your back and shoulders that might constrain your flexibility. 

6. Cupping: Release Muscle Tension for Better Posture

This type of therapy uses vacuum suction to release the tension that builds up in your soft tissue. If there’s a lot of stiffness or knots of tension in your back, cupping can draw more blood to these areas to release them. 

7. Dry Needling: Release Trigger Points to Improve Muscle Function

Your therapist may use dry needling to release tension in particularly tense sections of muscle fiber called trigger points. A therapist inserts thin needles into the skin to break up the stiffness in this treatment. This can relieve muscle tension in your back and restore mobility to straighten and relax your spine.

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10 Effective Physical Therapy Exercises for Bad Posture

Incorporating physical therapy exercises for posture into your routine can help correct misalignments, strengthen weak muscles, and improve overall body mechanics. These exercises target key areas like the shoulders, back, and core to promote better posture and reduce pain associated with slouching or poor alignment. Let’s explore ten practical exercises to improve your posture and keep you feeling your best.

1. Shoulder Retraction: The Quick Fix for Slumped Shoulders 

This simple exercise targets the shoulder muscles that help keep your shoulders back and aligned with your spine. It’s an effective way to combat poor positions such as rounded shoulders.

How to do this 

Sit or stand in a comfortable position with your back straight. Pull your shoulder blades back and down as if squeezing them together. Hold for 5-10 seconds, then relax. Repeat 10 times.

2. Cat-Cow: The Yoga Pose That Improves Spinal Mobility

The Cat-Cow stretch, commonly practiced in yoga, effectively improves spine flexibility and increases core strength. It also helps release tension in the lower back and shoulders. 

How to do this

Start seated or on your hands and knees in a half-kneeling position. Inhale as you arch your back, lifting your head and tailbone (cow position). Exhale as you round your back, tucking your chin towards your chest (Cat Pose). Repeat the sequence 10-15 times.

3. Thoracic Extension: A Natural Solution for a Stiff Upper Back 

This exercise targets the upper back, addressing common postural issues such as slouching. It is beneficial for people who spend long hours sitting at a desk. 

How to do this

Sit on the floor with your knees bent and feet flat. Place your hands behind your head, keeping your elbows wide. Lean backward over a foam roller under your shoulder blades, extending your upper back. Hold for 10-15 seconds, then return to the starting position. Repeat 5 times.

4. Seated Row: A Must-Do Exercise to Strengthen Your Upper Back 

The seated row is one of the most crucial physical therapy exercises for posture. It strengthens the muscles in your upper back, promoting proper alignment in the shoulders and spine. 

How to do this

Sit on the floor with your legs extended in front of you. Wrap a resistance band around your feet and hold the ends with both hands. Pull the band toward your torso, keeping your elbows close to your sides. Squeeze your shoulder blades together as you pull. Slowly release and repeat for 10-12 repetitions.

5. Forward Lunge: A Dynamic Move to Correct Postural Imbalances 

The forward lunge activates the muscles in your legs and core, helping you maintain stability and balance, which are essential for proper posture. 

How to do this 

Stand tall with your feet hip-width apart. Step forward with one leg, lowering your hips until both knees are bent at 90-degree angles. Push through the front heel to return to the starting position. Repeat on the other leg, alternating for 10 repetitions per side.

6. Pectoralis Stretch: A Simple Solution for Tight Chest Muscles 

This stretch helps counteract tightness in the chest and shoulders, a common cause of bad posture. It’s an essential part of any corrective exercise routine. 

How to do this

Stand in a doorway with your arms at 90-degree angles and hands on the frame. Lean forward gently until you feel a stretch in your chest. Hold for 20-30 seconds, then relax. Repeat 2-3 times.

7. Plank Pose: The Core Exercise That Benefits Your Back, Too 

The plank position is a powerful way to strengthen the core muscles that support your spine. A strong core is vital for maintaining a neutral position and preventing slouching. 

How to do this 

Start in a push-up position with your hands under your shoulders and feet hip-width apart. Keep your body straight from head to heels, engaging your core and glutes. Hold for 20-30 seconds, gradually increasing the time as you get stronger.

8. Towel/Foam Roll Stretch: The Relaxing Stretch to Alleviate Bad Posture 

This simple exercise stretches your spine and opens your chest, which helps to alleviate the effects of bad posture caused by sitting or reclining for long periods. 

How to do this

Lie on your back with a rolled-up towel or foam roller on your spine. Extend your arms out to the sides with palms facing up. Relax into the stretch, allowing your chest to open. Hold for 1-2 minutes, breathing deeply throughout.

9. Superman: The Classic Exercise for a Stronger Back 

The Superman exercise strengthens the lower back, glutes, and shoulders, contributing to better posture and a more stable spine. 

How to do this

Lie face down with your arms extended in front of you and legs straight. Simultaneously lift your arms, chest, and legs off the ground. Hold for 3-5 seconds, then slowly lower back down. Repeat for 10-12 repetitions.

10. Neck Stretch: A Gentle Exercise to Relieve Neck Tension 

This stretch helps relieve neck and upper back tension, often resulting from bad posture and muscle weakness. 

How to do this 

Sit or stand with your back straight. Tilt your head to one side, bringing your ear toward your shoulder. Hold for 15-20 seconds, then switch sides. Repeat 2-3 times on each side.

Related Reading

• How to Fix Forward Head Posture
• How to Fix Posture
• How to Fix Neck Posture
• Exercises for Better Posture

Improve Your Posture with Our Posture Correction App

What is Posture AI? 

Posture AI is a cutting-edge app that helps you retrain your body for better posture. Using advanced artificial intelligence technology, Posture AI analyzes your posture by scanning photos of your body, creating custom exercise programs, and tracking your progress to help you improve over time. 

How Does Posture AI Work? 

To start with Posture AI, simply download the app to your smartphone and create an account. The program will prompt you to take several pictures of your posture from the front and side views. Next, the AI analyzes your photos and generates a detailed report about your posture, including any areas of concern and recommendations for improvement. From there, you can access a library of posture exercises designed by experts that target your specific issues to help you retrain your body for better alignment. There’s even a built-in progress tracker to keep you motivated as you correct your posture.