May 21, 2024 9 min read

Correct posture defines us, as it determines the way we walk, sit, and stand. Often, people develop bad posture without knowing.

There are little things we do on a daily basis that can affect our posture. If nothing is done to correct bad posture, over time the person tends to start bending and develops stiffness in the joints and other parts of the body. Muscle tension can lead to joint pain and muscle pain, especially in the back muscles.

The following list offers several ways to improve and maintain good posture, making you more flexible and agile.

Avoid slouching when walking:

One of the best ways to improve incorrect posture is to avoid slouching while walking. According to physiotherapists, most cases of poor or bad posture are due to slouching.

The easiest way to fix posture is to be conscious of the way you’re walking. Try as much as possible to avoid any form of slouching.

Focus on your calves:

Whenever you’re walking, always ensure that you focus on your calves. The best way to do this is to feel at ease.

Once you start bouncing on your calves while walking, you’re getting the correct posture. If you can master this, the upper part of your body will relax, reducing the pressure on your back.

Be seated upright:

Sitting upright is very important to improving your posture. People can also fix their posture by sitting correctly upright, which will help reduce the pressure on the back as well as the spinal cord.

Therefore, you must be aware of your sitting position both in the office and at home. The best way to do this is to use chairs that are ergonomically designed to accommodate your weight and height. Also, always align your back to the office seat to maintain a good upright position.

Take standing breaks:

Knowing how to correct your posture is actually very easy. You can easily fix and improve your posture by altering your routine. After sitting for a long time, it’s necessary to take standing breaks, irrespective of how comfortable your seat is.

Walk around, stand in place, or do a little light exercise. This will reduce any tendency for bad posture because the body is not meant to be rigid and stable in one spot for a lengthy amount of time. According to a recent study at the University of Sydney, prolonged sitting can have an adverse effect on your health, beyond poor posture.

Maintain good standing posture:

Most people don’t know how to maintain a good standing posture. This can affect their entire bodily structure.

To maintain this while standing, you need to have better body awareness. Keep your head up while walking, shoulders back, chest out, and eyes and head forward. This will help correct common posture mistakes.

Improving posture is also very important for our mental health and fitness. Therefore, it’s important to take some of these posture improvement/correction tips very seriously.

Outside the tips discussed above, there are several other ways to improve your posture. Stretching is one of the most recommended techniques by physiotherapists. There are different effective stretches one can engage in to maintain better posture.

Table of Contents:

Ways to fix your posture:


One of the most recommended techniques by physiotherapists for both bettering your posture and reducing chronic pain symptoms is by stretching your chest, back, and core muscles and wearing a support brace. There are different effective stretches one can engage in to maintain better posture.  There are various methods for rehabilitating round-shoulder posture which includes strengthening exercises, stretching, and making use of a shoulder brace or taping to correct the altered posture.  Studies have shown that using a shoulder brace and stretching the pectoralis minor muscle can help your round shoulder posture. Here are the effects of various stretching exercise on the body in relation to posture defect

Some of these stretches are discussed below

Top 7 Stretches For Improve Postures

Stretches are important for the body to function well, keeping the body fit and healthy. Experts believe that stretches help increase the flow of blood as well as increasing nutrients to the muscles and cartilage. The top 7 stretches to improve postures are;

The Mountain Stretch

The Mountain Stretch is an effective stretch that helps maintain good standing posture. It allows the body to stand correctly—strong and tall. When doing this stretch, start from a standing position and place your palm facing outward while stretching the arm.

Spinal Extension

Spinal extension is necessary for strong body posture and health. This stretch involves lying on the stomach with your hands down at your sides. After achieving this position, gently place your hands on the floor while raising your chest and arching the spine.

This pose is held 3 seconds before lowering back down. Because we seldom bend backward, this stretch will help to achieve that, as well as balance out your back with other parts of the body.


This is another good stretch that helps improve abdominal strength, activating the abdominal muscles, buttocks, shoulders, and legs to stabilize the entire body.

It’s a full-body exercise that involves elevation of the body in a tabletop position while relaxing on your arms and toes. Experts sometimes modify the stretch by lowering their knees to the floor, holding for 10-20 seconds, and repeating this process 3-5 times.

Chest Stretch

This is another effective stretch, tailored for the shoulders, arm, and chest, that has helped people fix their posture over time. It can either be done standing or seated. It’s very simple and requires solid focus to achieve maximum results.

For a chest stretch, first, take a deep breath, then gradually lower your elbows and place them behind your back while breathing out. You should feel your shoulders slide down and together as your chest muscles stretch.

Cat-Cow Pose

As the name implies, Cat-Cow Pose involves moving your spine from a rounded position to an arched one. It’s a perfect stretch for people with back arch and other spine discomfort.

Experts believe that if this stretch is done consistently, it will help prevent back pain and improve the health of the spine.

The proximity, as well as stamina and strength of the spine, will be greatly improve. After a long, stressful day, this stretch will keep your spine warm and relieve back pain and neck tension.

Child Pose

This is another amazing stretch that will correct your posture. It’s done in a kneeling position. Sit on your heels, separate your knees, and lean forward.

This will enable you to rest your forehead on the floor. If you can maintain this pose for 30 seconds a day, you will definitely see an improvement in your posture.

Back Pump

This is another good posture stretch that benefits people with tension in their upper back and shoulders. Make a fist with your right hand and place that fist on the left hand with your elbow pointing out, your palm facing you.

Sit upright, press your hands together, and roll your shoulders back and down. Squeeze your shoulders together, press your hands against one another, and hold for 5 seconds, then release.

Repeat this 3 times. When done properly and consistently, this stretch helps relax the traps, releasing their hold on the vertebrae and scapulae.

When you start doing these various stretches correctly, you’ll have an improved posture, and people will compliment you and ask how to correct their own posture to look more like yours.

You can also correct your posture with the aid of a posture brace.

What is a Posture Brace?

A posture brace is designed to help fix bad posture. It addresses poor posture in the lower back, mid-to-upper back, and shoulders. It helps to nip some of these bad postures in the bud as they try to develop. A good posture brace will help prevent back pain, stiffness, and self-consciousness.

There are many different posture braces, posture shirts, and other devices that you put on your body that are designed to correct your posture. The best fit will vary based on each individual, depending on the source of the poor posture and different body types.

With a growing percentage of our population working in office jobs (infamous for creating computer-hunching-induced “tech neck”) the notion of posture is gaining momentum with the public.

To help fix bad posture, check out our collection of posture braces and other support equipment.

Do you know that with corrective garments such as posture shirts one can correct their posture? Even though this correction may not be for the whole back, one can make progress with this support equipment while also practicing corrective techniques such as exercises or stretchers. Studies have shown these results are common with a posture shirt.

Simple Posture Exercises

Sometimes simple posture exercises can go a long way toward fixing bad posture and improving your posture.

Shoulder Roll

This is a very good posture exercise that helps fix bad posture over time. It’s very easy and can be done comfortably. This exercise is done by standing or sitting in a comfortable position.

Take a deep breath, raise your shoulders and shoulder blades to your ear. Then breathe out slowly and bring your shoulders back together.

Repeat this 5 to 10 times a day for best results.

Studies show that shoulder exercises and stretching was the effective at improving rounded shoulders. Further information about this study can be found here.


Pyramid is another interesting exercise for achieving good posture. Step the left foot backward, and rest it fully on the floor.

Square your hips. Clasp your hands behind your back, exhale, and lean forward from your hips. Take 3 to 5 breaths, then rise. Do this several times.

Chair Pose

This is another effective posture exercise. Stand and stretch your arms straight in front of you while raising them to shoulder level. Then contract your arm muscles and exhale as you bend your knees perpendicularly to form an 90-degree angle.

Keep your knees on your toes, take a breath, and stand. Repeat this pose again and again. If you’re consistent, you can definitely fix your bad habit.

While you’re practicing the chair pose exercise, other forms of exercise such as using the elastic bands has a direct affect on people with different posture issues. Different parts of their body do witness a significant change to their posture.  Studies have shown that elastic bands can improve one’s posture.  

Tips for Better Posture

Fixing posture is a concern for everyone, whether you work as a farmer, in a factory, or a fanciful office. This is because no matter how much healthy food you eat, if you have a bad posture, you will look unhealthy and unkempt. Some of the tips below will help you to develop and correct your posture.

  • Constantly engage in different exercises to prevent injury and promote better posture.
  • There are different exercises aimed at correcting our posture. This study aimed to determine the effect of forward head posture-improving exercises on rounded shoulder posture when employing the self-stretch exercise. Do you know that these exercises have a positive effect on our posture? The study revealed that the applied exercises had a positive effect on forward head posture and rounder shoulder posture.
  • Try as much as possible to avoid over protecting posture. Try to relax your nerves and be free instead of being excessively protective, which could affect your posture.
  • Whenever you’re in motion, whether running, walking, or driving, always have ergonomic and correct posture in mind. This will make you conscious of your movements and be more productive.
  • Avoid sitting down in a particular location for an extended period. Try and move around within the office from time to time. Studies have shown that a large percentage of people suffer from bad posture due to staying in a single location for a long time.

Benefits of Maintaining Good Posture

The benefits of maintaining better posture can never be overemphasized. The feeling of knowing how to correct your posture and being conscious of your movement is amazing. Remember:

  • Correct posture is directly proportional to energy. In other words, once you have correct posture, you will be energetic and more productive. This is why physiotherapists say that better posture and energy are interconnected.
  • It helps to prevent arthritis.
  • It facilitates the free flow of breath through the body.
  • The tendency for injury will be reduced, since the body will be properly aligned.
  • It improves your image among your peers and society.
  • Developing better posture is no longer a choice; it’s an obligation you must fulfill for a healthier, happier life.


Need help deciding what brace to get? Take our Posture Advisor Quiz which will guide you in finding the absolute best product for your situation. Click Here to take the quiz. 

For more tips with step by step instructions check out our eBook. You can also acquire this e-book guide here.

Want to improve posture at home specifically? Check out's article on how to do so! 


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