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Top 3 Exercises to Improve Posture

Exercises to Boost Proper Posture

Posture abnormalities can cause aches and pains in the neck, shoulders, mid-back, and lower back area of the body. Our daily activities such as computer and cell phone use as well as a sedentary lifestyle make us exhibit a forward head posture which places excessive stress and strain on the muscles and structure of your spine.

In addition to reducing the time spent on tech devices and prolonged sitting, postural exercises can also help promote healthy muscle memory for correct posture. Here are a few postural exercises that can help correct posture abnormalities and improve your physical appearance.


The plank works the abs, glutes, and thighs, effectively relieving the stress and strain on the erector spinae and trapezius muscle groups.


1. Lie on the ground while facing the floor.

2. Tuck your toes into the ground.

3 Use your elbows, hands, and toes to lift your body off the ground. While doing this, you should feel your glutes and abs straining.

4. After getting your body off the ground, be sure your shoulder, back, and hips are aligned.

5. Hold this pose for about 15 seconds and then relax.

6. Repeat the procedure 15 times in 3 sets and increase the time by two seconds after each rep.

Cat or Cow Pose Exercise

This workout is a yoga pose that simultaneously targets your abs and back muscles. Using an arching downward and upward movement, the exercise alternates between working your abs first and then your back muscles.


1. Go down on all fours.

2. Position your wrists directly below your shoulders.

3. To target your abs, inhale while pushing your stomach downwards, i.e., towards the floor. Additionally, arch your back down and your tailbone and shoulders upward.

4. Maintain this pose for 15 seconds.

5. To exercise your back, exhale and arch your back upward in the direction of the ceiling, then bring your tailbone and shoulder downward.

6. Maintain the position for 15 seconds.

7. Switch between these stretches in 15 reps of 3 sets.

8. Rest between reps.

Hip Flexor Stretch

This workout stretches the hip flexor muscles.


1. Kneel on your right knee with toes tucked into the floor while placing your left foot flat on the ground before you.

2. Place both hands on your left thigh while pressing your hips forward until your hip flexors become strained.

3. Contract your lower abdominal muscles and tilt your pelvis back a little with your chin parallel to the ground.

4. Maintain the position for 20-30 seconds.

5. Repeat for the other side.

Performing these workouts every day can help reduce shoulder and back pain. The best way to achieve and maintain healthy posture is through posture muscle stability and regular corrective chiropractic adjustments. The exercises detailed above are great for alleviating back or shoulder pain, but you should see a chiropractor if your symptoms persist. 

So, if you work at a computer or know someone who does, you need to schedule your chiropractic assessment to see if your computer posture is having detrimental effects on your health and posture.  The experienced and friendly chiropractors at Somerset Hills Chiropractic are happy to share more information about the health benefits of chiropractic adjustments and answer any questions you may have. To schedule an appointment, please call (908) 221-0808.

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