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Stretching Exercises To Improve Posture

Introduction Desk-based stretches Other stretches

Introduction

The exercises on this page are designed to help you improve your posture by stretching muscles which, if tight, can cause poor posture and muscles which can become tight through poor posture.

Simply carrying out these stretches once a day can improve your posture. You may choose to perform them all at the same time as a 'routine' or you may simply use them when you feel your muscles becoming tight e.g. after a long phone call.

Before you begin

Stretching exercises are safest and most effective when performed after a warm-up of 10+ minutes of cardiovascular activity e.g. walking.

Where this is not possible i.e. in the office environment, it is important to perform the mobilisation activities prior to the stretches.

Remember, never force a stretch to the point of pain as this will simply damage your muscles! Effective stretching is performed to the point of tightness, not pain!

Performing these exercises once will reduce any tightness in your muscles but if you have time to do 2 to 3 repetitions you will gain further benefits.

Desk-based stretches

The following exercises can be carried out using your office chair or any other sturdy chair.

Lower back mobilisation exercise

Move smoothly between the two positions shown below
Curl your spine gently into a C shape, pushing your hips and shoulders forwards
Then extend into an exaggerated arch, bringing your arms back and lifting your chest
Repeat this movement 5 or more times to loosen off and mobilise your lower back prior to carrying out any stretches

Seated lower back stretch

Shuffle forwards in your chair and sit upright with good posture
Bring your shoulders around to one side by twisting at the waist
Keep hips and knees facing forwards
Hold on to the back of your chair and place a hand against the outside of your leg for support
Maintain the stretch for 10-30 seconds, relax and repeat on the other side of the body

Chest & shoulder mobilisation exercise

Shrug your shoulders straight up towards the ears and then push them down - repeat this 5 or more times
Roll your shoulders forwards 5 or more times and then backwards 5 or times

Chest and front of shoulder stretch

Sit forwards in your chair with good posture
Take both your arms behind your body, keeping the chest lifted and hold onto the sides/back of your chair
With your elbows bent at approximately 90 degrees, squeeze your shoulder blades together as if attempting to make your elbows meet behind you
To progress this stretch, place the palms of your hands on your lower back, then squeezing your shoulder blades together
Maintain the stretch for 10-30 seconds, increasing the intensity in the last 10 seconds if the tension eases

Neck mobilisation exercise

Sit forwards in your chair with good posture and your hands resting on your thighs or hanging at your sides
Turn your head slowly and smoothly from side to side 5 or more times, without dropping your chin and keeping eyes level

Neck stretches

Sit upright with good posture and look straight ahead
Drop your chin directly down to your chest and hold for 10-30 seconds - actively push your chin into your chest to increase the intensity of the stretch if desired
Next, drop your head to one side, moving your ear towards your shoulder and hold for 10-30 seconds - turn your chin into your shoulder to increase the intensity of the stretch if desired

Standing calf stretch

Stand facing a wall about a foot away from it
Place the toes of one foot against the wall with your heel touching the floor
Support your weight on your other leg with your knee softened and your foot flat on the floor - you may also wish to place your hands on the wall for balance
Keeping the front leg straight at the knee, push your hips towards the wall and feel the stretch in your calf
Maintain this stretch for 10-30 seconds, pushing your hips further towards the wall in the last 10 seconds if the tension eases

Standing hamstring stretch

Stand with your feet hip width apart and take half a step forwards with your left leg
Flatten both your feet on the floor and straighten your left leg at the knee
Maintaining good posture through the upper body, flex at the hips and bend your right leg whilst keeping the left one straight - this will bring your knees together
A stretch should be felt in the rear of the left thigh
Maintain this stretch for 10-30 seconds, lifting the pelvis up and back in the last 10 seconds if the tension eases

Kneeling hip flexor stretch

Use a mat/cushion/towel to protect your knee when performing this stretch
Stand with your feet hip width apart and take a giant stride forwards with your left leg into a lunge position
Lower your right knee slowly onto the mat/cushion/towel
Your left knee should be at a 90 degree angle and your right knee directly below your hip
Maintaining an upright posture, slowly sink your pelvis forwards whilst keeping your hips square
Once a stretch is felt across the front of your right hip, hold the position for 10-30 seconds and support your body with your hands on your left leg
To increase the stretch, tuck your pelvis further under your body

Deep lower back (Quadratus Lumborum) stretch

Lie flat on your back on the floor with your arms outstretched in-line with your shoulders and your palms flat on the floor
Start with your feet flat on the floor and your knees bent to around 90 degrees
Keeping your knees together, slowly lower them over to one side, keeping both shoulders on the floor whilst twisting at the waist to allow your knees to drop
Relax and let your knees hang if they are unable to touch the floor
Maintain this stretch for 10-30 seconds, building up gradually
Repeat on the other side of the body and perform as often as desired

To increase the intensity of the stretch, start with your feet in the air - thighs vertical, knees bent to 90 degrees and shins parallel to the floor - then drop your legs to the side as described above

Posture Information