3 Essential Exercises to Transform Your Posture

Good posture isn’t just about projecting confidence—it plays a pivotal role in your health and overall well-being. That’s why it’s a key focus in our treatment programs. When evaluating patients for pain, we go beyond the surface to thoroughly assess their underlying biomechanics. The question at the heart of our approach is: what’s truly causing your pain?

Poor posture could be the culprit behind a range of issues, including back pain, muscle imbalances, strained discs, nerve irritation, reduced mobility, poor confidence, and even low energy levels. (If that’s not enough motivation to prioritize your posture, what is?!) Strengthening the right muscles through targeted exercises can truly transform your quality of life.

Here are three essential exercises to help you build and maintain proper posture.

1. Standing Rows: Strengthen Your Upper Back

One of the major culprits of poor posture is a weak upper and mid back. Standing rows are your best friend in fighting the infamous “rounded shoulders” look. Rounded shoulders with forward head posture also make you look older than you are!

How to do it:

• Use resistance bands or a cable machine for this exercise.

• Stand tall, feet shoulder-width apart, and grasp the band handles or cable handle.

• Slowly pull your elbows back, squeezing your shoulder blades together.

• Keep your chin in and your ears over your shoulder.

• Keep your knees athletic and not locked.

• Pause briefly, then return to the starting position.

Why it works: By activating the rhomboids and traps (the muscles between your shoulder blades), standing rows help pull your shoulders back and down, keeping your upper back strong and aligned.

2. Squats: The Foundation of Postural Strength

While squats might be synonymous with leg day, they’re also fantastic for core and lower back strength—two critical components of good posture.

How to do it:

• Stand with your feet hip-width apart, keeping your chest lifted and back straight.

• Lower your body by bending your knees, sending your hips backward as if sitting in a chair.

• Push through your heels to return to a standing position.

Why it works: Squats engage your glutes, quads, and core, which are vital for stabilizing your pelvis and supporting an upright posture.

3. Side Planks: Core Stability with a Twist

Your core is the cornerstone of good posture. Side planks target your obliques and other lateral stabilizing muscles that keep your torso steady.

How to do it:

• Lie on your side, propping yourself up on your forearm, with your elbow directly beneath your shoulder.

• Stack your legs or place one foot in front of the other for balance.

• Lift your hips off the ground until your body forms a straight line.

• Hold for 20–30 seconds, then switch sides.

• (Or do 3 sets to fatigue)

Why it works: Side planks promote lateral stability, which prevents your spine from collapsing to one side—a common issue in poor posture.

Bringing It All Together

Incorporate these exercises into your weekly routine to see improvements in your posture, strength, and overall health. Remember to focus on form and take it slow—quality over quantity is the mantra for these moves.

And don’t forget, posture isn’t just about exercises; it’s about awareness. Regularly check in with yourself throughout the day to ensure your shoulders are back, your core is engaged, and your head is aligned with your spine. Small changes can lead to big results!

Your future self—and your back—will thank you. Keep standing tall! 💪