Slouched shoulders? Tech neck? You’re not alone. Hours at a desk can wreck alignment but it’s fixable. These exercises to improve posture open your chest, engage your core, and realign your spine. From posture fixing exercises to the best way to correct posture, we’re covering the best exercises for posture and how to spot good and bad posture daily.

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Best Exercises for Good Body Posture

A mix of posture exercises, body posture exercises, and mobility work, these moves are your foundation for better alignment. They’re also some of the best exercises for posture that you can do at home.

1. Forward Fold

Best for: Stretching the spine and hamstrings.

Steps: 

A woman in white clothing doing a forward fold yoga pose, with her head hanging down towards the floor

  1. Stand with feet hip-width apart.

  2. Hinge at the hips and fold forward slowly.

  3. Let your head and arms hang loose.

  4. Slightly bend the knees if needed.

  5. Hold for 30 seconds, breathing deeply.

This is one of the simplest exercises to improve posture, perfect for releasing tension in the back and neck caused by bad posture.

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2. Cat‑Cow

Best for: Spinal mobility and back tension.

Steps:

A two-part image showing a woman in athletic wear performing the Cat-Cow yoga pose, with the top image being the 'cow' pose and the bottom image being the 'cat' pose
A two-part image showing a woman in athletic wear performing the Cat-Cow yoga pose, with the top image being the 'cow' pose and the bottom image being the 'cat' pose


  1. Start on all fours (wrists under shoulders, knees under hips).

  2. Inhale: arch your back, lift your head and tailbone (cow).

  3. Exhale: round spine, tuck chin and pelvis (cat).

  4. Repeat for 8–10 rounds.

A great stretch and one of the most accessible posture exercises for beginners. It’s a gentle but effective move in your posture fixing exercises routine.


3. Standing Cat‑Cow

Best for: Quick posture reset during the day.

Steps:

A side-by-side image of a woman doing a desk stretch, with her hands on the back of an orange office chair. The left image shows her leaning forward with a straight back, and the right image shows her rounding her back and looking down

  1. Stand tall with hands on thighs.

  2. Inhale: arch your spine and lift your chest.

  3. Exhale: round your back and tuck your chin.

  4. Continue for 1 minute.

This one is an office-friendly version of the Cat-Cow and another winner on the list of best exercises for posture. A must-add to your daily posture stretches.

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4. Chest Opener

Best for: Releasing tight shoulders and chest.

Steps:

A two-part image showing two women performing a chest and shoulder stretch. In both images, the women are standing with their hands clasped behind their backs, with the top image showing a side view and the bottom image showing a three-quarter view
A two-part image showing two women performing a chest and shoulder stretch. In both images, the women are standing with their hands clasped behind their backs, with the top image showing a side view and the bottom image showing a three-quarter view

  1. Stand or kneel, clasp hands behind your back.

  2. Straighten your arms and gently lift your chest.

  3. Pull arms back slightly.

  4. Hold for 20–30 seconds.

Reversing bad posture starts here. This move opens up the chest and counteracts slouching. It’s a classic in any posture correction routine.


5. High Plank

Best for: Core strength and posture alignment.

Steps:

A woman in a long-sleeved black top and black shorts doing a push-up

  1. Get into a push-up position.

  2. Stack shoulders over wrists, engage core.

  3. Keep your body in a straight line.

  4. Hold for 20–60 seconds.

It is one of the best posture exercises for total-body strength. It builds core stability, a crucial piece in correcting bad posture—and that same stability improves your lifting technique. Learn more in our Deadlift Form guide.

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6. Side Plank

Best for: Obliques and spinal support.

​Steps:

A woman in a white tank top and dark shorts doing a side plank with her right arm on the floor and her left hand on her hip

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  1. Lie on one side, elbow under shoulder.

  2. Stack feet and lift hips.

  3. Hold for 20–30 seconds on each side.

  4. Keep your body aligned.

Add side plank to your list of exercises for bad posture. It strengthens the spine and supports a more upright stance. For better lower body alignment, check out our Perfect Your Squat Form guide.

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7. Back to the Wall

Best for: Practising upright posture.

Steps:

A man in a navy t-shirt and blue shorts is standing against a two-toned wall, performing a chest stretch with his arms bent at 90-degree angles and his hands pressed against the wall

  1. Stand with your back against a wall.

  2. Heels, hips, shoulders, and head should touch the wall.

  3. Tuck your chin slightly.

  4. Hold for 1–2 minutes.

This is one of the most underrated exercises to improve posture. It teaches muscle memory for good body posture.

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8. Doorway Lunge

Best for: Hip flexor release.

Steps:

A woman in a maroon tank top and shorts doing a lunge, holding onto a metal folding chair for support. Yellow arrows point to her back foot, indicating the direction of movement

  1. Place one foot forward in a lunge position.

  2. Rest arms on the doorway frame.

  3. Lean slightly forward.

  4. Hold for 30 seconds, switch sides.

Tight hips contribute to bad posture. This stretch helps open the front body and makes other posture exercises more effective.


9. Shoulder Blade Push

Best for: Strengthening the upper back.

Steps:

A low-angle shot of a man in a grey tracksuit doing a push-up on a blue outdoor surface

  1. Get on all fours.

  2. Keep arms straight, sink chest to squeeze shoulder blades.

  3. Push back up, separating the blades.

  4. Repeat 10–12 times.

This exercise helps correct rounded shoulders and reinforces upper body control essential for good posture.


10. Neck Stretch

Best for: Easing forward head posture.

Steps:

A woman in a white tank top is stretching her neck by gently pulling her head to the side with one hand

  1. Sit or stand tall.

  2. Tilt your head to one side, bringing your ear toward your shoulder.

  3. Use your hand for gentle pressure.

  4. Hold for 20 seconds on each side.

A simple yet powerful stretch to undo the effects of tech neck. A staple in your posture fixing exercises.

Do these consistently, and you’ll feel the difference: less tension, more alignment, and a stronger, straighter back. These aren’t just posture exercises; they’re your daily fix for better movement and better posture. For personalised guidance and form correction, connect with expert Fitness Trainers.

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Additional Tips for Maintaining Good Posture Throughout the Day

Good and bad posture aren't just shaped by what you do during workouts, they’re built in the in-between moments, too. These small, everyday habits help reinforce the benefits of your posture exercises and gradually correct bad posture over time, making it easier to maintain good posture without thinking twice.

Tip

Why It Matters

Move often

Sitting too long encourages bad posture. Stand up, stretch, or walk every 30–60 minutes to reset.

Adjust your setup

Use an ergonomic chair, keep your screen at eye level, and it's the best way to correct posture during desk work.

Engage your core

Lightly activating your core while sitting or standing supports spinal alignment and enhances posture exercises.

Stretch regularly

Daily posture stretches to keep muscles flexible and prevent stiffness from creeping in.

Set reminders

Sticky notes, alarms, or apps help build awareness and remind you to sit or stand tall.

Go slow but steady

Consistency is key. Small daily efforts with posture fixing exercises lead to long-term results.

Keep at It

Sticking to these small changes, alongside your posture fixing exercises, is the best way to build lasting, confident posture; no crunches or chiropractors are required.

Straighten Up, Show Up

With these exercises to improve posture and simple daily habits, you’re already on the best path to correct posture. From tackling bad posture to building core strength, these moves help you feel aligned, confident, and ready for anything.

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