7 Stretches That Help Improve Posture
In our screen-dominated world, poor posture has become as common as morning coffee. Whether you’re hunched over a laptop, craning your neck at your phone, or slouched on the couch, your body pays the price. The good news? A few targeted stretches can help undo the damage and restore your body’s natural alignment.
These seven stretches, recommended by physical therapists and movement specialists, target the muscles most affected by modern life. Practice them daily—or even just a few times a week—and you’ll likely notice improvements in how you stand, sit, and feel.
Chest Opener Doorway Stretch
Tight chest muscles pull your shoulders forward, creating that telltale rounded posture. This stretch counteracts hours of hunching.
How to do it: Stand in a doorway with your forearm against the door frame, elbow bent at 90 degrees. Step forward with the opposite foot until you feel a stretch across your chest. Hold for 30 seconds, then switch sides. For a deeper stretch, raise your arm higher on the frame.
Chin Tucks
Forward head posture—when your head juts ahead of your shoulders—strains neck muscles and compresses vertebrae. Chin tucks strengthen the deep neck flexors that support proper alignment.
How to do it: Sit or stand with your spine straight. Gently draw your chin back, as if making a double chin, without tilting your head up or down. You should feel the back of your neck lengthen. Hold for 5 seconds, then relax. Repeat 10 times.
Thoracic Extension Over a Foam Roller
The mid-back, or thoracic spine, often becomes stiff from prolonged sitting. This stretch helps restore its natural curve and mobility.
How to do it: Place a foam roller horizontally on the floor. Lie back over it so the roller sits beneath your shoulder blades. Support your head with your hands and slowly arch backward over the roller. Hold for a few breaths, then inch the roller down slightly and repeat. Continue for 2–3 minutes.
Cat-Cow Stretch
This yoga classic mobilizes the entire spine while strengthening the connection between breath and movement—essential for maintaining good posture throughout the day.
How to do it: Start on hands and knees with wrists under shoulders and knees under hips. Inhale as you drop your belly, lift your chest, and gaze forward (cow pose). Exhale as you round your spine, tuck your chin, and draw your belly button toward your spine (cat pose). Flow between the two positions for 10 breaths.
Hip Flexor Stretch
Tight hip flexors—common among those who sit frequently—tilt the pelvis forward and exaggerate the lower back curve, throwing off your entire posture.
How to do it: Kneel on your right knee with your left foot forward, left knee bent at 90 degrees. Keep your torso upright and gently press your hips forward until you feel a stretch in the front of your right hip. For a deeper stretch, raise your right arm overhead and lean slightly to the left. Hold for 30 seconds, then switch sides.
Shoulder Blade Squeezes
Weak muscles between the shoulder blades allow the shoulders to round forward. This simple exercise strengthens them while improving awareness of proper shoulder position.
How to do it: Sit or stand with arms at your sides. Draw your shoulder blades down and together, as if trying to hold a pencil between them. Keep your shoulders down—don’t shrug. Hold for 5 seconds, relax, and repeat 10 times. Focus on the squeeze, not the intensity.
Standing Forward Fold
Tight hamstrings can pull the pelvis out of alignment and contribute to lower back rounding. This stretch releases tension along the entire back of the body.
How to do it: Stand with feet hip-width apart. Hinge at your hips and fold forward, letting your head and arms hang heavy. Bend your knees slightly if needed. Hold for 30 seconds to 1 minute, breathing deeply. To come up, bend your knees generously and slowly roll up one vertebra at a time.
Making It Stick
The key to better posture isn’t perfection—it’s consistency. Set a daily reminder to practice these stretches, or sprinkle them throughout your day during natural breaks. Stretch while your coffee brews, during commercial breaks, or between meetings.
Remember that stretching is just one piece of the posture puzzle. Regular movement, an ergonomic workspace, and body awareness all play crucial roles. But these seven stretches offer a solid foundation for standing taller, moving better, and feeling stronger in your body.
Your spine will thank you.
