15 Simple Ways to Improve Your Posture and Feel Better All Day

You know it when you see it: rounded shoulders, bending at the back, neck jutting forward. Poor posture is easy to identify in others, but what about in ourselves? Our posture is affected by so many daily habits that we might start to slouch without realizing it. 

Read on to learn about the small daily habits, exercises, and ergonomic tips that will all support you in your journey to better posture and standing tall.

The Impact of Poor Posture

Unfortunately, poor posture can eventually impact quality of life. "If you think of the hunched-over position most often associated with poor posture, that position has the potential to cause both localized and whole-body pain," explains chiropractor Dustin Debroy, D.C. "Pain can cause the way people interact with the world around them, which may lead to larger health issues."

The good news is that wherever you are in life, it is never too late to make corrections. To find out how you can improve your posture, we turned to licensed medical doctors, chiropractors, and physical therapists.

Daily Habits for Better Posture

According to chiropractor and ergonomics assessment specialist Tom Oddo, "Posture isn’t something we have—it’s something we do. It’s a skill. And like any skill, practice makes perfect." In other words, if we practice slouching, we get very good at slouching. Whereas if we practice moving, lifting, and standing upright, we become better at that instead.

Perform the following steps and movements to better understand what proper posture looks like:

1. Stand with your back against a wall, with heels, glutes, upper back, and head lightly touching.
2. Bring your ribs down, gently tighten your midsection, and pull your chin straight back so that your head stacks over your shoulders.
3. Hold for 10 to 20 seconds, relax, and repeat.
4. Once that begins to feel natural, step away from the wall and try to recreate the same position. Then, progress to holding it while walking for short periods. 

"The body is always adapting," says Oddo. "You either have the skill to keep your body in a well-balanced position, or you need to develop it." Here is how to do just that.

1. Move More

It may sound simple, but the effects are immense. Oddo recommends getting up every 30 to 60 minutes to walk around, reach overhead, bend, and twist—anything that breaks up the position. "Most people don’t need a better chair," asserts Oddo. "They need to stop sitting in it for hours at a time."

For fewer excuses, Debroy suggests setting walking reminders for yourself. "I recommend setting alarms three to four times per day to remind yourself to take five to 10 minutes to walk around the office," Debroy says.

When the time comes, stand tall and check your posture, suggests professional pilates instructor and personal trainer Joy Puleo. "Feel the balance of your head floating over your ribcage, your ribcage over your pelvis, and your pelvis directly over your legs," she says. "Notice, is your head in line with your shoulder? Is your spine lifted up out of your pelvis?" Next, exhale and try to ground your feet into the floor while gently activating your abdominals to support your spine—and then get moving!

2. Become Aware of Your Head Positioning

Your head will naturally want to slowly drift forward while you’re working at a computer. Becoming aware of where your head is in relation to your shoulders can help "lessen" its weight.

"Sitting in a chair for eight to 10 hours a day with your head two to three inches forward of your shoulders is like putting 30 pounds of pressure on your cervical spine," says board-certified surgeon James J. Chao. "Your chest muscles tight up and shorten while your upper back muscles weaken, locking you into that slouched position." 

Chao recommends repositioning your head directly over your shoulders. "You can lessen the load on your cervical spine by 10 pounds," he says. He recommends doing this every 20 to 30 minutes. 

3. Alternate Sides When Carrying Things

We tend to carry things on one side of our bodies, be it a purse, groceries, or even small children. "Small asymmetries, repeated daily, become your default," explains Oddo. When feasible, try to switch sides regularly.

When it comes to a shoulder bag, make sure to alternate between the right and left shoulders—or consider a backpack, which will evenly distribute the weight across your frame. Repeated over time, these asymmetries can affect your posture. So, alternating promotes your natural ability to stand evenly. 

4. Create Daily Reminders

Let’s face it: We’re all creatures of habit. And in order to build a new, healthy habit, reminders can be a helpful tool. "The goal is to continually remind yourself to adjust your posture throughout the day by attaching a new habit to an existing one," Debroy says.

"Look at the five people who text you most often and add the word 'posture' after their names," he suggests. "That way, whenever you receive a notification and see the word 'posture,' you are prompted to change your position."

5. Adjust Your Work Station and Car Setup

An essential step in improving your overall posture is modifying your workstation and car setup so you aren’t constantly in positions that strain your body. "If your environment is working against you, willpower won’t save you," says Oddo.

According to Chao, your computer monitor should be at eye level, and your elbows should be bent at a 90-degree angle. Additionally, keep your keyboard and mouse close so that you're not reaching forward. Sit with your feet flat and your pelvis vertical. "If your monitor is even three to four inches too low, you will start to place your head forward," Chao cautions.

The same basic principles apply to your seated position in your vehicle. Because we all tend to spend so much time in our cars, a properly positioned car seat is instrumental in improving one’s posture.

6. Fix Your Sleep Posture

“Poor posture is typically not an issue that originates in the spine,” says Chao. “Rather, it is how the body accommodates and positions it places itself in day after day.” Whether you sleep on your side or your back, adding a pillow for support helps to keep your body more balanced. If you sleep on your back, Chao recommends placing a pillow under your knees, and if you sleep on your side, the pillow should go between your knees.

7. Practice Deep Breathing

As small as it may seem, the simple act of deep breathing for just a few minutes can help improve your posture. "Your breathing is connected to your posture through your diaphragm and core muscles," explains Chao. "When you take deep breaths, it opens up your rib cage and allows your body to want to stand up straight."

Bonus: You can practice deep breathing anywhere—while sitting at your desk, riding the train, getting the mail, or cooking dinner—and no one will even know you’re working on improving your posture.

Stretches and Exercises for Better Posture

Flexibility and mobility are key factors in improving one’s posture. With your doctor's permission, consider the following exercises and simple stretches to support your well-being and improve your posture.

1. Heel Raises

"In Pilates, the importance of strong, mobile, and flexible feet and ankles is seen as directly related to balance and whole-body coordination," says Puleo. Heel raises are a regular exercise to add to your routine to help improve your posture. (The pumping action of the calf muscles during heel raises essential circulation of the lower leg, too.)

1. From your tall standing posture, rise up onto the balls of your feet.
2. As you lower your heels back to the ground, keep lengthening and reaching the crown of your head to the ceiling. “In other words, as you lower your heels to the ground, imagine you are actually getting taller,” Puleo explains. “This will not only work your ankles and feet, but the postural muscles along your spine.”
3. Repeat five to eight times to feel more grounded in your legs and more upright.

2. Neck Rolls

For your neck, Debroy recommends regular neck rolls. “The goal is to ensure all joints in the neck remain mobile throughout the day,” Debroy says.

Start by looking forward, then let your chin drop toward your chest. Slowly roll your head and neck in a full circle until you return to the starting position. Then repeat in the opposite direction. Perform twice daily.

3. Spinal Twists

Another easy exercise you can do to keep your back limber and increase blood flow is spinal twists. “The goal is to keep the lower and mid-back mobile throughout the day,” says Debroy. 

Sit upright, as tall as possible. From there, gently twist as far as you can in one direction. You may feel your abdominal muscles engage as you twist. Hold for 10 seconds, then repeat in the opposite direction. Perform three to four repetitions, twice daily.

4. Doorway Stretch

When you sit in front of a computer for long periods of time, the pectorals (or chest muscles) often tighten. Luckily, all you need is a doorway frame to perform this simple stretch.

Debroy advises lifting your arms so that your shoulders and elbows are both at 90 degrees. Then, place your elbows against the doorframe and gently lean forward until you feel a stretch. Hold this for up to a minute and repeat two to three times throughout the day for improved posture.

5. Squats and Lunges

To improve your posture, you also need to build strength in the supporting muscles. According to Puleo, squats and lunges are a necessity when combating the deleterious effects of sitting on the lower body. “They are fitness staples which are excellent for building leg strength,” she says.

Puleo suggests doing a set of both whenever you return to your desk after any short break.

Squat Instructions:

1. Stand with legs hip-width apart or slightly wider and feet parallel.
2. Lower into a squat by bending at the hips, knees, and ankles. The spine should remain straight as the torso tilts over the thighs.
3. At the bottom of the squat, you should feel your quadriceps and hamstrings activated, and your weight should be balanced over your legs.
4. For a wider stance, open the legs wider than the hips and slightly turn them out. In this position, you can lower yourself further down.
5. Repeat 10 times. On the final repetition, hold the position and count to 10 slowly. 

Lunge Instructions:

1. To focus on the backs of legs, stagger your legs in a split stance—one forward and one behind.
2. Keep your torso upright and your spine straight through the movement. Bend both knees and lower into a lunge. The back knee should be directly under the pelvis, creating a straight line from the head to the torso to the knee. (Note: For a little extra support and help with balancing, place one hand on top of your desk as you lower into the lunge.)
3. To focus on the front of the legs, stand tall with weight even on both legs. Take a step forward with one leg, bending that knee to lower into a lunge. Keep your back leg straight and tilt the body forward over the lunging leg.
4. For a sidestepping lunge, start in a standing position. Step out to the side with the right leg, while stepping behind with the left leg. Bend both knees and lower into a side-stepping lunge. Stand up to return to your starting position and reverse sides.

6. Hip Opener

“The hips often become tight from prolonged sitting, which can place stress on the hip joints and lower back,” says Debroy. To stretch the muscles at the front of the hip, take a large step forward into a lunge position. While keeping your torso upright, bend your front knee until you feel a stretch in the hip of the back leg. Hold for up to one minute. For added support, perform this movement next to a wall.

7. Thoracic Extensions with Foam Roller

Take a foam roller and place it under your upper back. Gently extend over the foam roller five to eight times. Oddo recommends adding some rotation into the movement by reaching one arm across your body to open it up. This action will familiarize your body with the sensation of a more open upper back. "Most people suffer from being hunched over all day," says Chao, "so by doing this exercise you are opening up your thoracic spine, which will help realign your shoulders and neck."

8. Scapular Retractions

Another simple exercise you can do even while you work is scapular retractions. Simply pull your shoulder blades back and down while sitting or standing, recommends Chao. Do this for five to 10 seconds and repeat 10 times. “You are essentially turning on the muscles in your upper back that prevent you from having rounded shoulders,” he says.