Correcting Poor Posture

I spent most of my highschool years being yelled at by teachers for slouching in my chair. Proper posture wasn’t cool in my opinion so why would i care?

Now i suffer from back problems that possibly wouldn’t have been so bad if i just sat correctly in my chair.

These days many of us spend our time hunched over our computers or scrolling on our phones. This can cause strain on our lower back, weakness in our upper back and tightness in our chest, shoulders and neck.

This is what is known as kyphotic posture or “round back” which is common with office workers and can cause an array of issues from headaches to back and neck pain.

Fortunately there are exercises and stretches you can do to help correct your posture and avoid getting yelled at by your teacher.

You can stretch all day long but until you address the weaknesses in your upper back, core and glutes you may only get temporary relief.

Next time you’re in the gym focus on doubling up the amount of back exercises (pulling) in comparison to your chest and shoulder exercises (pushing). This will help strengthen your back, pull your shoulders into position and correct the hunched over posture.

You will also need to look at strengthening your glutes and abs to correct any excessive lordosis (inward curve of the lower back/spine).

Strengthening Exercises:

  • Chest supported row
  • Wide grip lat pulldown
  • Rack Pulls
  • Facepulls
  • Rear delt flyes 
  • Glute Bridge 
  • Single Leg Hip Thrust
  • Plank
  • Bird dogs

Now that we have strengthened some of the weaker muscles we want to loosen some of the shortened “tight” muscles.


  • Cat cow
  • T-spine mobility in child’s pose
  • Chest/shoulder stretch using a door frame
  • Kneeling hip flexor stretch
  • Childs pose
  • Piriformis stretch
  • Full body myofascial release using a tennis ball or foam roller

Performing these exercises will begin to correct your posture and offer you relief from any symptoms of poor posture that you might be dealing with.

It may have taken years for you to develop a poor posture so give it time and stay consistent when trying to correct it.