Exercises and Tips for Better Posture

April 9, 2021
A Case of a 55-Year-old Woman with a Severe Deformity of Great Toe
February 26, 2021
A 9-Year-Old with Left Foot Deformity Treated with Corrective Surgery
May 18, 2021
Exercises and Tips

The term posture describes a person’s body position while sitting, standing, or lying down. Many people have improper posture. “Daily performing posture correction exercises is very important” suggested an orthopedic doctor in Gurgaon.

Good posture can enhance more than the self-confidence of a person. It also provides long term health benefits, like:

  • Reduced back pain
  • Lowered injury risk
  • Decreased stress on the joints and muscles 
  • Enhanced digestion, respiration, circulation, and flexibility

As one begins improving their posture, they might gain a better awareness of their body. They may start recognizing when their muscles feel tense and get more attuned to misalignments in several places.

As time passes, a person’s body will learn to fix bad posture naturally.

This article discusses some useful exercises and other tips for a good posture.

Proper posture guides

Good posture may decrease stress and back pain on the muscles.

Below are guidelines describing good posture when sitting, standing, and lying down:


  • Stand with the feet flat on the floor, shoulder-width apart.
  • Stand tall, as if a string is pulling upward from the head and relax the arms on the sides.
  • Pull your belly button gently toward the spine.
  • Keep the chin parallel with the floor.

Sitting at a desk or table

Sitting at a desk or table
  • Sit with the shoulders back and back straight.
  • Keep the feet flat on the floor. Do not cross the ankles or legs.
  • Rest the forearms on the table while keeping the shoulders back.
  • The chin should be parallel to the floor, and the ears should align with your collar bone.

Lying down

One can have good posture when lying on their side or back. They must ensure to keep the spine aligned and avoid twisting at their waist. One can place a pillow underneath or between their legs; this can assist in relieving back pain.

One should avoid sleeping on their stomachs as this position makes the neck twist, putting excessive stress on the shoulders, neck, and back.

Effective exercises to improve posture

For one to maintain better posture, one needs good joint motion, muscle strength, and balance.

Below exercises concentrates on raising flexibility and muscle strength for an enhanced posture:

1. Bridges

Bridges pose

Bridges help strengthen the abdominal and gluteal muscles, which helps relieve extra stress in the lower back.

To do a bridge:

  • Lie on the back with the knees bent and feet flat on the floor.
  • Engage the core and buttocks muscles to lift the hips. The lower back and buttocks should rise off the ground.
  • Gently lower back down to the initial position.

2. Plank

Plank pose strengthens muscles in the shoulders, back, core, glutes, and hamstrings, improving posture. It also promotes the spine’s proper alignment.

To plank:

  • Get down onto the knees and hands. Ensure that the hands align with the shoulders and the knees aligned with the hips.
  • Lift the heels to come onto the balls of the feet and straighten the legs. The body should form a straight line.
  • Keep the shoulders back and chest open.
  • Hold this position for thirty–sixty seconds.

3. Hip flexor stretch

hip flexor stretch

This stretch gently opens the hips and enhances coordination and balance, which can help improve posture.

To do a hip flexor stretch:

  • Kneel using the right knee on the ground.
  • Place the left foot in front and bend the knee at a 90-degree angle.
  • Keep the chest forward, back straight, and head upright.
  • Place both hands on the left thigh.
  • Gently press the hips forward and hold the position for twenty­–thirty seconds.
  • Repeat this stretch on the right side.

Other tips to improve posture

As per research, people who sit for long periods tend to slouch in their chairs.

Slouching occurs when the shoulders drop in front of the chest, and the head tilts forward. This posture applies an extreme curve in the spine, placing stress on the neck and constricting the lungs. One might also appear smaller if they slouch when they are standing.

One can pull their shoulders back and keep their head upright, in line with the spine and fix their posture.

Sitting for several hours may become unavoidable, but one can maintain better posture. Below are some ways to enhance posture when seated:

  • Usually switch sitting positions.
  • Avoid crossing the ankles or legs.
  • Rest the elbows and forearms on a table or desk to keep the shoulders relaxed. 
  • Avoid twisting at the waist; turn the whole body instead.
  • Stand up regularly.
  • Have short walks.

Improving posture is essential as it ensures that the spine stays healthy. One can follow the exercises mentioned above to improve their posture.

Dr. Ratnav Ratan
Dr. Ratnav Ratan
Pediatric Orthopedist and Sports Medicine specialist​

1 Comment

  1. Vinay says:

    Excellent & Useful Tips .Thanks for sharing.

Leave a Reply

Your email address will not be published.

Online Consultation
close slider




New popup image

Chat Now