Key Takeaways:
- Alignment Impact: Targeted posture exercises can help activate deep stabilizing muscles that support full-body alignment.
- Mobility Gains: Gentle movement routines may improve flexibility in the shoulders, hips, and spine, helping reduce stiffness and support smoother movement.
- Supportive Tools: Wearable posture solutions like Forme® gear provide subtle cues throughout the day to reinforce alignment and complement your movement habits.
Close your eyes and take a few deep breaths. Now, how does good posture feel to you? Consider how your body comes together and breaks apart each day: held together by joints, energized by breath, and expressed through movement. If you could find a way to unlock a new level of ease and strength in those daily movements, wouldn’t you?
For many of us, posture tends to be an afterthought until something doesn’t feel right. But small changes add up over time. Worn by pro athletes and clinicians as well as everyday people in search of comfortable support, Forme®’s FDA-registered line of posture-cueing wearables are designed to promote gradual realignment. We harness science, movement principles, and wearable tech to design activewear that provides light cues and hands-free support without restrictive straps or forced positioning.
Our apparel is engineered to comfortably layer under or over clothes, so you can wear them anytime and anywhere to support your body as you move through the day. The right mix of gear and guided movement can help with your posture improvement journey, and we’ve got 15 posture exercises to help you get started.
What Does Good Posture Really Mean?
First, posture is dynamic, not static. The way you carry yourself when sitting, walking, or even working out all factor into your overall posture and your overall health. And yet it often isn’t until you start to experience aches and pains that most people start to think about the potential causes or take active steps to address them.
Posture experts and physical therapists agree that while body awareness and movement are critical, supportive gear can help get you in the right position to build long-term habits. Maintaining a healthy posture is a lot like building a house. You need a strong foundation when you’re stationary, but you also need responsive support when you’re in motion.
Posture correction doesn’t have to be complicated. The key to progress is to prioritize it consistently, over time. Starting with basic awareness of how your body feels in different positions is a great place to begin. Is your neck in line with your spine? Do your shoulders slump forward when you type? These small shifts, when repeated all day, every day, can have a cumulative effect. But you can start to rewrite the pattern and improve your posture with targeted movements and quality posture support.
You don’t have to guess what might work for your body, and you don’t have to settle for what you think you can do on your own. We know posture is a gradual process for everyone, and Forme® FDA-registered gear that helps back and core engagement is developed and tested to support your individual progress.
Five Back Strengthening Workouts To Support The Spine
Restoring or maintaining good posture is all about balance. Whether you sit at a desk all day or are constantly on the go, simple movements to engage your back can go a long way in maintaining good alignment. These easy-to-follow, beginner-friendly posture exercises are a great starting point for strengthening and building a better foundation.
1. Wall Angels
Place your back, head, and arms against a wall, with your feet about 6 inches away from the wall. Raise your arms to the top in a goalpost position, keeping your arms and hands as close to the wall as possible. Slowly move your arms up and down like you are making a snow angel, while maintaining contact between your lower back, shoulders, and head with the wall. Perform 2 sets of 10 slow reps.
2. Bird Dogs
Begin on all fours, with your hands directly under your shoulders and knees under your hips. Extend your right arm forward and left leg back, keeping your hips level and spine neutral. Hold for a few seconds, then return to the starting position and switch sides. Move slowly and with control. Aim for 2–3 sets of 6–8 reps per side.
3. Prone Cobra
Lie face down on a mat with your arms at your sides and palms facing down. Slowly lift your head, chest, and arms off the floor while squeezing your shoulder blades together and keeping your neck neutral. Hold for 10–15 seconds, then lower down. Repeat for 8–10 reps.
4. Bridge Pose
Lie on your back with your knees bent and feet hip-width apart. Press into your feet to lift your hips while engaging your glutes and keeping your core braced. Avoid overextending your back. Hold for 5–10 seconds, then lower down slowly. Repeat for 10–12 reps.
5. Reverse Rows (Using A Sturdy Table Or TRX)
Grip the edge of a sturdy table or suspension straps firmly and lean back with your feet planted on the ground. Pull your chest towards the edge, squeezing your shoulder blades together as you lift. Slowly lower back with control. Start with two sets of 8–10 reps, and adjust the angle based on your strength.
Pair these back workouts with regular posture awareness and support throughout the day. Wearing Forme’s core support tops and leggings can cue you into better alignment and help reinforce your posture as you build strength and develop the muscle memory necessary to maintain long-term gains. Our comfortable garments can help you maintain a neutral spine position while moving, so you can stay on top of your game and in balance all day.
Shoulder Mobility Drills To Open Up Your Upper Body
Shoulder support plays a crucial role in posture and comfort while sitting or moving throughout the day. Tight or restricted shoulders can easily pull your posture forward, affecting everything from spinal alignment to how freely your chest expands with breath. Adding in shoulder mobility drills to your routine can help to open up your upper body, promoting a more upright and balanced posture. The following five simple shoulder-opening drills can help.
1. Shoulder Circles
Stand tall or sit with your feet grounded and slowly roll your shoulders forward in a circular motion 10 times, then reverse the direction of the circle. Keep the movement controlled and focus on creating space versus speed. Repeat daily as a way to loosen tight spots and prepare your shoulders for movement.
2. Wall Slides
Stand with your back, head, and arms against a wall in a goalpost position. Gently slide your arms up the wall while maintaining contact and then lower back down. Try not to arch your back or shrug your shoulders during the movement. Perform 2 sets of 8–10 slow reps. Over time, this can help improve overhead mobility and shoulder blade control.
3. Thread The Needle
Begin on all fours, and then slide your right arm under your left arm, lowering your right shoulder and ear to the floor while keeping your hips stable. Hold for 20–30 seconds and then repeat on the other side. This helps create space across the upper back and reduce stiffness from sitting or screen time.
4. Banded Shoulder Dislocates
A great way to gently improve shoulder extension and flexibility, shoulder dislocates work to move the shoulder through a full range of motion. Using a light resistance band, hold it with a wide grip in front of your body. With straight arms, slowly bring the band up and over your head until it reaches your lower back, then reverse the movement. Go slow and never force the movement. Complete 5–8 reps, and adjust the grip width to challenge your range of motion.
5. Scapular Clocks
Stand tall or kneel and place one arm against a wall with the elbow slightly bent. Imagine your shoulder blade moving around the face of a clock, first to 12 o’clock, then 3, 6, and 9, without shrugging or rotating your torso. Do 2 rounds on each side. This is a subtle but effective movement to train the shoulder blades to move independently and in coordination with the rest of the spine.
Core Stability: Exercises To Unlock A Strong Foundation
Building healthy posture starts at your core. But it’s not just about having visible abs. It’s about developing control and awareness through the deep stabilizing muscles that support your spine. A well-activated core allows your body to stay upright without excess strain. These five core exercises are specifically designed to build strength and awareness through your midsection, and don’t require any extreme movements or equipment.
1. Dead Bug
Lie on your back with your arms extended toward the ceiling and knees bent at a 90-degree angle. As you exhale, lower your right arm and left leg toward the floor while keeping your lower back pressed gently into the ground. Return to the starting position and then alternate sides. Aim for 2–3 sets of 8–10 reps. This posture exercise helps build cross-body awareness and trains your core to stabilize as you move.
2. Forearm Plank + Breath Focus
The plank is a great active way to engage your entire core while keeping your body aligned. Start by getting into a forearm plank with your shoulders over your elbows and your feet hip-width apart. Gently tuck your pelvis and draw your belly button in toward your spine. Focus on breathing slowly and deeply while keeping tension in your midsection. Start with 20–30 seconds and gradually increase over time. Focus on form, not duration.
3. Wall Reach + Leg Lift
A standing variation of the bird dog, this exercise also encourages core control and spinal stability without having to get on the ground. Stand with your back facing a wall with your feet hip-width apart. Lightly press your palms into the wall at shoulder height, keeping your spine long and ribs stacked over your hips. Slowly lift your right leg straight back while reaching your left hand a few inches up the wall, without shrugging your shoulder. Hold for a breath and return to the start before repeating on the other side. Aim for 2 sets of 6–8 reps per side.
4. Glute Bridge
Strong glutes help relieve pressure on the lower back and reinforce core alignment, which is particularly important for those who sit a lot during the day. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press into your heels to lift your hips until your body forms a straight line from shoulders to knees. Pause at the top before lowering down with control. Perform 2–3 sets of 10–12 reps.
5. Seated Marches
A great low-impact way to activate your core while staying in an upright position. This is a perfect move for office breaks or long stretches of sitting. Sit tall in a sturdy chair with your feet flat on the floor. Engage your core and slowly lift one knee a few inches off the ground, lower it, and then repeat on the other side. Move with control and avoid leaning back in the chair. Complete 2 sets of 10–12 marches per side. This helps reinforce an upright posture while lightly challenging your balance and deep abdominal muscles.
Fitting Spinal Alignment Routines Into Your Day
Posture improvement is a process. You don’t have to achieve perfection overnight. It’s something that you build over time, through intentional movement and paying attention to your habits throughout the day. The key is to weave in posture-friendly movement and cues into activities you already do multiple times a day.
- Begin And End Your Day With Alignment: Morning and evening are ideal times to set intentions for your body. A few minutes of light mobility work first thing can release tension built up overnight, while the evening routine can help you reset before bed.
- Make Desk Time More Dynamic: Sitting still for hours at a time can take a toll on your posture. Adding in short breaks every 30–60 minutes to reset your alignment can make a big difference. Simple moves like shoulder rolls or wall angels to activate postural muscles can counteract the effects of sitting and standing still for long periods.
- Incorporate Posture Cues Into Daily Habits: Building alignment awareness is easier if you don’t have to carve out dedicated workout times. Consider setting regular mental check-ins throughout the day, like a reminder to lengthen your spine when picking up your phone or adjusting your posture at a red light. These little reminders keep your alignment top of mind with minimal effort.
- Enhance Support With Smart Gear: Postural awareness and movement cues are easier when your body gets consistent, gentle reminders to correct your positioning. Forme®’s line of posture techwear is designed to help support your optimal alignment with breathable, FDA-registered garments that move with you. Our posture correctors for women and men come in a variety of cuts and an inclusive size range. From posture correctors for women to men’s posture solutions for athletes and desk workers, our gear helps reinforce better positioning without stiffness or restriction, so you can stay in balance while living your day-to-day.
Final Thoughts
Posture transformation doesn’t happen overnight, but with steady effort, meaningful change is possible. Every stretch and moment of alignment awareness contributes to a stronger, more balanced foundation. It’s all about equipping your body with the tools and patterns it needs to move, breathe, and function with greater ease. And when combined with wearable cues like Forme® posture gear, those small efforts carry over into the rest of your day.
If you’re ready to feel the difference in everything you do, now’s the time to begin. Your posture is your foundation, and it’s never too late to begin strengthening the form that carries you forward.
Frequently Asked Questions About Posture Exercises
When are posture exercises different from a workout?
Posture exercises are designed with a focus on alignment, core stability, and body awareness. Traditional workouts may focus on building strength or endurance, but not necessarily on the deep stabilizing muscles that work to maintain a spinal position during daily activities. When doing posture work, you are less concerned with going hard and fast and more concerned with the quality of movement.
How quickly can I expect to see changes from posture exercises?
In a few weeks, you may notice subtle changes in the way you feel (less stiffness, greater awareness), but for long-term improvements, it’s more about the consistency of the practice over time. Repatterning bad posture after years of slouching takes time and daily reminders.
How often should I be doing posture exercises?
Frequency is more important than duration; daily or a few times a week, just a few minutes of posture-focused movement each day is helpful. Make it a priority to focus on posture several times a day instead of going hard and fast.
Are posture exercises something I can do at work or on the go?
Yes! Many posture exercises are low-impact and require no equipment, so you can easily integrate them into your day. If you work at a desk, or commute in a car/bus/train, walking, chin tucks, wall stands, and shoulder resets are all simple ways to cue better posture throughout the day.
Who can benefit from posture exercises?
Posture exercises are helpful for every age group, from kids to adults and seniors. For teens and young adults, body awareness is a useful skill to start developing early. For adults with desk jobs or lots of screen time, posture exercises might help mitigate some of the aches and pains of a typical day. And for seniors or people with limited mobility, posture exercises may help improve balance.
Can posture exercises also help improve flexibility?
Yes, many posture exercises include movement to improve your range of motion in your joints. Stretching out the chest, spine, and hips in conjunction with strengthening can help the body feel free to move throughout the day.
What type of clothing is recommended for posture exercises?
Go for clothing that moves with your body. Forme®’s posture-correcting wearables gently cue your body into better alignment as you stretch or strengthen during your workout or day to day.
