11 Tips to Improve and Correct Bad PosturePlus Exercises to Try

Proper posture helps minimize pressure through your joints and reduces the risk of injury during daily activities. "Bad" posture is often correctable with stretches and strengthening exercisesas well as simple changes in the way you sit and stand throughout the day. Be patient—typicallycorrecting your posture involves breaking bad habits over time.

If you have pain when adjusting your posture or have been diagnosed with a medical condition affecting your jointsmusclesor spineconsult a physical therapist for individualized recommendations.

1. Stand Up Straight

Proper posture means that your weight is distributed evenly along your spine when standing up straight. For better standing posture:

• Stand with your feet hip-width apart.
• Shift your weight evenly between your feet.
• Avoid locking your knees.
• Engage your core (pull your abdominals in by drawing your navel to your spine).
• Squeeze your shoulder blades together and downward (don't let your shoulders shrug upward).
• Tuck your chin slightly with your head centered over your shoulders.

2. Try Standing Instead of Sitting at Work

If you have the optiontry using a standing desk at work. Adjust the desk height to approximately elbow level when your arms are resting by your sides while standing.

Alternate sitting and standing every 20 to 60 minutes. Early onkeep your standing time shortthen gradually increase it. Wear supportive shoes and consider standing on an anti-fatigue mat to reduce pressure on your feet.

3. Practice Proper Posture When Sitting

Sitting with poor posture for extended periods can cause pain in the back or neck and even affect digestion and breathing.

Though workstation setups can vary widelythere are general principles to keep in mind to improve sitting posture:

• Position your computer screen within 30 degrees of eye level.
• Keep your wrists neutral (straight). Adjust the height of your chair (if possible)or use a wrist rest with your keyboard and mouse.
• Bend your elbows approximately 90 degrees and keep them close to your sides.
• Squeeze your shoulder blades together.
• Place a lumbar pillow behind your lower back (some chairs have a built-in feature).
• Position your hipskneesand ankles at 90 degrees. If necessaryplace a footrest under your feet.

4. Avoid Overcorrecting Your Posture

Pushing your body into "new" positions can lead to pain. Poor posture usually develops over timemeaning it takes time to correct. Practice your new posture for 10 to 15 minutes at a time and gradually increase that time as your body adapts.

Posture correctors can also be helpful when you're working on improving your posture. These wearable devices have adjustable straps that gently pull your shoulders back and help train your muscles to hold you in a better position. These devices aren't meant to be used foreverbut they can be helpful when combined with stretching and strengthening exercises until you can maintain proper posture without them.

5. Wear Supportive Shoes

Shoes can affect your posture. For examplehigh heels shift your weight onto the front of your feetso your upper body leans backward to maintain your balance. This posture prevents you from maintaining spinal alignment.

When buying supportive shoeslook for:

• Adequate arch support
• A snug-fitting heel that provides side-to-side support
• A toe box that is wide enough and does not pinch the front of your feet
• Cushioned sole
  

To ensure proper fitbuy shoes later in the day when your feet tend to be a little swollen. Consider using shoe inserts for additional arch support. Consult a podiatrist (foot specialist) for individualized recommendations.

6. Avoid Crossing Your Legs When Sitting

Crossing your legs when sitting rotates your pelvisaltering pressure through your spine. This position strains muscles in the lower backleading to pain in the hipsbackneckand shoulders.

Sitting in this position can also compress nerves and blood vessels in the legscausing numbness and tingling.

7. Get Up and Move More

To help correct poor postureget up and move around throughout the day. If you have a job that requires prolonged sittingaim for at least five minutes of moderate to vigorous activity (such as fast walking or climbing stairs) for every 40 to 50 minutes of sitting.

8. Avoid Slouching and Slumping

Not all comfortable seating options—such as your fluffy couch or recliner—are "ideal" for good posture.

Keep these tips in mind:

• Avoid slouching or slumping.
• Don't lean to one side (for exampledon't prop yourself up on an armrest).
• Place a rolled-up towel or pillow behind your lower back for support.
• Rest your feet flat on the ground or a footstool.

9. Sleep Comfortably

The most important part of sleeping with good posture is ensuring your spine is supported in a neutral position. This can be difficultespecially if you move around often when you sleep.

Depending on your sleeping positionvarious sleep products—such as pillows and mattresses—are available to help support your spine. Your needs can varydepending on your sleep position:

• Back sleepers: Flat pillows typically do not provide enough neck support for people who sleep on their backs or sides. Contour pillowson the other handare shaped to provide additional support at the back of the neck.
• Stomach sleepers: Sleeping on your stomach puts much pressure on your back. To improve spine alignmentconsider placing a small pillow underneath your stomach/pelvis and using a flat pillow (or no pillow) under your head.
• Side sleepers: When sleeping on your sideplace a firm pillow between your knees to help evenly distribute pressure through your hips and lower back.
  

10. Stretch Regularly

Bad posture can lead to tight muscleswhich can cause discomfort when you first try to fix it. Stretching helps improve flexibility and can make sitting or standing with good posture easier over time.

11. Try Breathing Exercises

Deep breathing exercises can help improve posture and decrease the risk of aches and pains that often occur with a sedentary life. Standing in a slouched posture puts pressure on the lungsmaking it difficult for them to expand when you breathe.

Diaphragmatic breathing is one technique that can help you breathe deeper. It is also helpful for relaxation and reducing stress.

Exercises and Stretches to Try

If you want to improve your posturea variety of exercises can help. Here are some examples:

Chin Tucks

1. Sit up straight with your eyes looking straight ahead.
2. Gently pull your chin backward until your ears are in line with your shoulders.
3. Hold for three secondsthen relax.
4. Repeat 10 times.
   

Doorway Stretch

1. Stand in an open doorway with your arms resting by your sides.
2. Place your palms against each side of the doorframe with your elbows straight.
3. Slowly lean forward until you feel a stretch across the front of your chest.
4. Hold for 10 secondsthen relax.
5. Repeat three times.

As you become more flexibletry this stretch with your hands higher up the doorframe.

Shoulder Blade Squeezes

1. Sit up straight on a firm surface.
2. Squeeze your shoulder blades together—avoid shrugging your shoulders.
3. Hold for three secondsthen relax.
4. Repeat 10 times.
   

Superheroes

1. Lay on the ground with your arms stretched overhead and legs straight.
2. Tighten your back muscles and raise your arms and legs off the ground a few inches. (Position your ears between your shoulders to keep your neck straight.)
3. Hold for three secondsthen lower down.
4. Repeat 10 times.
   

Seated Hamstring Stretch

1. Sit on the edge of a firm chair.
2. Straighten one leg in front of you with your heel resting on the ground. Keep the other knee bent and your foot flat on the floor.
3. Slowly hinge forward at your hips until you feel a stretch along the back of your thigh on the straight leg.
4. Hold for 10 secondsthen relax.
5. Repeat three times on each leg.
   

When to Contact a Healthcare Provider

If you have difficulty improving your posture or have pain when attempting these positionsconsult a physical therapist for an individualized exercise program.