How to Fix Bad Posture with Three Simple Moves
Bad posture can lead to tight muscles, discomfort, and even long-term mobility issues. If you don’t correct it daily, it will only get worse. The good news is that improving your posture doesn’t require long workouts—just a few targeted stretches and strengthening exercises. These three moves will help loosen tight muscles and strengthen weak ones to support better posture.
Stretch #1: The Doorway Stretch (Opens the Chest and Shoulders)
Why It’s Important
When you have poor posture, your chest muscles tighten, pulling your shoulders forward. This stretch helps open the chest and restore better alignment.
How to Do It
Stand in a doorway with your thumbs pointed backward, like you’re hitchhiking.
Bring your elbows to shoulder height or slightly higher.
Place your hands on the doorframe and step forward slowly until you feel a deep stretch in your chest and shoulders.
Experiment with different elbow heights to find the best stretch.
Hold for at least 30 seconds, take deep breaths, and relax deeper into the stretch with each exhale.
Bonus: If you prefer a one-sided stretch, place one arm on the doorframe and rotate your body away for a more focused stretch.
How Often to Do It
At least once a day, but ideally multiple times a day—especially if you spend a lot of time sitting.
Stretch #2: External Shoulder Rotations (Strengthens the Upper Back and Shoulders)
Why It’s Important
When your shoulders round forward, the muscles between your shoulder blades (your upper back) become weak. Strengthening these muscles helps pull the shoulders back into proper alignment.
How to Do It (Beginner Version)
Sit or stand tall, with your elbows bent at 90 degrees and palms facing up.
Rotate your thumbs backward as far as possible until you feel the muscles in your upper back engage.
Hold for a second, then return to the starting position.
Repeat for one minute.
Progression (More Challenging Versions)
Intermediate: Lift your elbows to a 45-degree angle and repeat the movement. You’ll feel this more in your upper back and shoulder stabilizers.
Advanced: Raise your elbows to shoulder height, keeping your shoulders relaxed and away from your ears. Rotate your thumbs backward and hold.
How Often to Do It
Do at least one set of one minute every day, ideally twice a day.
Stretch #3: Seated or Standing Chest Opener (Quick Posture Reset)
Why It’s Important
This simple stretch can instantly improve posture by stretching tight chest muscles and engaging the upper back. It’s easy to do anywhere, whether sitting or standing.
How to Do It (Seated Version)
Sit at the edge of a chair with good posture.
Place your fingertips behind you on the seat, pointing outward.
Pull your shoulder blades back and down.
Lift your chest and look slightly upward.
Hold for 10 seconds, then relax and repeat.
How to Do It (Standing Version)
Stand tall and clasp your hands behind your back.
Pull your shoulder blades together and lift your chest.
If you can’t clasp your hands, place them on your hips and press your elbows backward.
Hold for 10–15 seconds, then relax.
How Often to Do It
Do this stretch multiple times a day, especially when you notice yourself slouching.
Final Thoughts
These three simple moves will help correct poor posture by loosening tight muscles and strengthening weak ones.
Quick Recap
Doorway Stretch: Opens tight chest muscles.
External Shoulder Rotations: Strengthens upper back muscles.
Seated or Standing Chest Opener: Provides an instant posture reset.
The key to fixing posture is consistency. Incorporate these stretches into your daily routine, and you’ll notice improvements in how you stand, sit, and move throughout the day.