This 8-Move Workout Will Improve Your Posture

A workout that gets you properly aligned will make you feel great for years to come. Welcome to the ache-free zone.

If sitting at a desk or reclining on the couch for hours a day has you feeling sore in your neck, back, or hips, put this workout on your calendar, stat! The mix of moves created by Rena Eleázar, DPT, CSCS, sports physical therapist, and co-founder and co-owner of Match Fit Performance in New York City, will help you stand (and sit) taller and stronger.

The routine is designed to strengthen spots that are weakened by a hunched-over, seated posture, and stretches out the areas that feel tight (you know the ones!). But you'll also be improving stability and mobility for when you do get up from that chair, Eleázar says.

"This program can help with posture and getting strong in all different kinds of positions. But what's even more important when it comes to combating pain from prolonged sitting is just moving more frequently," she says. Inactivity is really what causes discomfort.

Grab a resistance band and a towel, and do these eight exercises as midday movements to shake off those aches. Repeat each move 6 to 10 times, for 3 to 4 sets. You want to reach fatigue by the end of each set, but not the point of failure, Eleázar says. As you get stronger, add resistance to a challenge.

Try this workout two to three times a week, along with taking more steps throughout the day. Not only will these adjustments to your daily life improve your fitness and posture, but they can enhance your quality of life, too.

Resisted Chin Retractions


Why: The resisted chin retraction will strengthen the neck flexors and will counteract pain from the forward-and-down head position held when scrolling on the phone or looking at your laptop.

(A) Start seated, shoulders over hips. Place a resistance band around the back of the head, right in the middle of your skull. Keep your eyes straight ahead. (B) Push your head back into the band. Avoid tucking your chin down and instead press it back. Return to neutral, and repeat.

Seated Thoracic Extension


Why: This seated extension move encourages movement in your upper—thoracic—spine and ribs. It helps to help reverse a hunched-forward position.

(A) Start seated, with your shoulders over your hips. Line the top of the chair or couch up just below the shoulder blades. If you have a high-backed chair a rolled-up towel placed at the mid-back will also work. Place both hands behind your head. (B) Engage your abs and flatten your back, creating a neutral spine. Then extend the upper spine backward. Keep your elbows pointing toward the ceiling and keep your abs engaged and lower spine neutral. Return to an upright position, and repeat.

Seated Thoracic Rotation


Why: Practice this rotation regularly, and you can twist and turn with more ease and less risk of injury.

(A) Start seated, with the shoulders over hips, and knees over ankles. Gently press the butt into the seat so that your lower half remains steady. Place hands on opposite shoulders, cross arms, and bring elbows to shoulder height. (B) Keeping eyes and chin forward, and butt in the seat, rotate to the right. Return to the center, then rotate to the left. Continue alternating, moving slowly.

Wall Angels


Why: Wall Angel stretches tightened your chest muscles while adding mobility and strength to the shoulders and upper back.

(A) Start by standing in front of a wall, with your butt and back against it. Extend your arms overhead, with the palms facing away from the wall, engage your abs and flatten your back for a neutral spine. (B) Gently squeeze the shoulder blades back. Then, pull elbows down to about shoulder height. Extend your arms back overhead, and repeat. Keep your back flat against the wall the entire time. If you can't get your arms to the wall, instead hover your arms slightly away from the wall as you move with control.

Band Pull-Apart


Why: The band pull-apart move strengthens your upper-back muscles between the shoulder blades to help offset a rounded upper body.

(A) Start by standing, feet about hip-width apart. Hold a resistance band with both hands at shoulder height, but wider than shoulder width apart. Keep a neutral spine, engage your abs, and squeeze your shoulder blades together. (B) Pull the band out to the sides and slightly downward. With control, bring arms back to position A, and repeat. Maintain tension in the band the entire time.

Bent-0ver Row With Band Tension


Why: The bent-over row movement will increase strength in the muscles that run down your spine, back of your shoulders, and upper back.

(A) Start standing with your feet about hip-width apart. Hold a resistance band with both hands. Hinge forward at your hips and extend your arms down in front of you with the palms facing behind you and your hands about shoulder-width apart. (B) Keep the tension on the band by pulling it apart and engaging your core ab muscles. Squeeze your shoulders down and back, away from your ears. Then pull your elbows back to the sides of your torso. Extend arms back out, and repeat.

Plank to Downward Dog


Why: Builds hand and wrist strength, as well as shoulder and core stability. Maintain a neutral neck position (read: not dropping your head toward the floor in the plank) to help strengthen the neck extensors.

(A) Start in a plank position, shoulders over wrists, core engaged, and back flat. Look toward the top of the mat or slightly in front of your hands to keep the neck neutral. (B) Then, trace a line down the middle of the mat with your eyes and toward your feet, lift your hips, bringing your chest through your shoulders. Keep knees slightly bent in Downward Dog. Return to plank, and repeat.

Towel Reverse Lunge


Why: Targets the core, builds knee strength, and increases mobility and stability through the hips and legs.

(A) Start standing, right foot on a folded towel. (B) Slide right foot back, bending left knee about 90 degrees and right knee bending slightly. Keep the pelvis tucked slightly forward to feel a stretch in the back right leg. Drive through the front left foot to stand up. Complete the set on the right side, then switch to the left.

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