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Improve Posture with Two Exercises

As you stare at the screen and start reading this article, are you sitting up straight?

I bet you are now.

Since the pandemic began, many of us have found ourselves sitting more than ever. Whether it’s working from home or spending more time at home in front of a screen, ask yourself – is your posture suffering?

Poor posture or slouching posture, where your shoulders are slumped and your head juts forward, is becoming all too common.

How many times a day do you pause to stretch because your shoulders or neck are feeling stiff?

Poor posture can lead to many long-term issues, like neck pain, shoulder pain, tension through the neck and shoulders, and even headaches.

Don’t let slouching cause you pain, as there are simple steps you can take to improve posture.

Improve Posture with Exercise

In the video below, Physical Therapist Steve Gonser PT DPT shows you two simple exercises to improve posture, loosen up, and help improve mobility:

Posture Exercise 1:

Sit up nice and tall in your chair. Squeeze your shoulder blades together and hold for about five seconds, then relax. Once you relax, come back to a nice, neutral position. Complete 10 reps.

When you squeeze your shoulder blades together, you should feel a slight pinch. It’s this pinch that will help improve your strength.


Posture Exercise 2:

Sit up nice and tall in your chair. Take your left hand and touch your left shoulder. Spin and reach your right arm across your body, hold for a few seconds, then come back to a neutral position. Do 10 reps on each side, going in each direction.

This exercise is going to improve your mobility. It’s going to get your spine moving and rotating in a nice position.

This exercise is also going to feel like it hits all the right spots and loosens you up.


If you’ll be working from home for the foreseeable future or don’t plan on slowing down your screentime, these two simple exercises are great tools for alleviating and correcting poor posture.

Don’t continue living with neck pain, shoulder pain, tension, or headaches.

Sit up nice and tall and commit to performing these simple posture exercises every day.

As your strength and awareness grow, you’ll find your posture improve.

Want our help?

If you need help correcting poor posture or a more personalized approach to getting and staying active, our Physical and Occupational Therapists can help

Treatment is covered by insurance, no referral is required, and with flexible appointments, you can find an appointment fast that works with your schedule.

Call (716) 412-0871 or go here to schedule online at one of 11 locations throughout Western New York.



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