Forward head, rounded shoulders, and a hunched back.
Honestly, you don’t realize how bad your posture has become until someone snaps a pic of you.
Don’t worry, use my brand new and improved 5-minute posture correction routine, and I guarantee you’ll fix this in no time.
But before we dive into the posture correction routine, let’s talk about how you got here in the first place.
Studies have revealed that most people sit on average for at least 6-8 hours a day.
And when they do, they're slouching when sitting.
But don’t feel the need to straighten up just because I said that. This slouching position isn’t necessarily “bad”. Some studies suggest it might even help you focus more. In fact, I’m slouching right now as I write this article.
The problem is most people stay locked in this hunched-back posture for hours on end every single day.
And your body is an adaptation machine.
Over time, it’ll tighten up certain muscles and weaken others in order to become more efficient at keeping this hunchback posture.
Fortunately, there are 5 simple yet extremely effective posture-improving exercises we can use to reverse this — starting with the upper body.
The first exercise in our posture correction routine will help open up your tight chest and shoulder muscles.
I’ll show you how to make this work with a towel, blanket, or broomstick, but I’d highly suggest using a band, and you can check out the band I'm using here if you don't have one.
Start with your hands inside the band with your palms facing away from the sides of your thighs.
But if you’re using a towel or broomstick, grab it with a very wide overhand grip in front of your thighs.
Keep your arms straight and move your arms in a circle up and behind your body. Let your shoulder blades and traps shrug up slightly on the way up, and then let your shoulder blades come down and back as your arms travel behind your body.
The benefit of using the band is you can widen it by pulling it apart during the spots where you’re tightest.
But if you’re really tight, your body will try to cheat by arching the lower back. Prevent this by keeping your core engaged.
You may also notice some clicking in your shoulder or that you can’t keep one of your arms fully straight. That’s completely normal and will improve over time if you stay consistent with this 5-minute daily posture correction routine.
But once your initial grip gets too easy, you can deepen the stretch by looping the band around your palms to shorten it or take a narrower grip if you’re using a stick or towel.
As for how many sets and reps to do? Well, I'll write out the full 5-minute daily posture correction routine for you at the end of this article. So, for now, just focus on the form.
Next, before we get to strengthening your weakened upper body muscles in the rest of our posture correction routine, we need to unlock your tight mid and upper back.
Once you do both sides, you may notice one feels a lot tighter than the other. That's perfectly normal.
Just do this exercise consistently, and it'll help correct that imbalance over time.
So the first 2 exercises in the daily posture correction routine will temporarily open up your tight upper body muscles.
But to keep those results and fix your posture for good, you need to pair that with a strengthening exercise.
The one we’ll use strengthens your weakened back and shoulder muscles to help pull you upright. Here's how to do it:
I’ll be honest: this is quite a difficult exercise.
So if you’re having trouble with it, for now, try this instead when going through your posture correction routine:
Now before we move on to the lower body, it’s important you don’t just do this 5-minute posture correction routine and go right back to sitting in your chair for the rest of the day.
Of course, this posture correction routine will work wonders if you do it consistently.
But to fix your posture for good and honestly just feel better day to day, you need to make an effort to move more.
Break up your sitting with standing, go for more walks, or check out some of my workout articles to get you in the gym (I'll list a few I think you should 100% check out at the end of this article!)
In fact, studies have shown lifting weights can improve flexibility just as much as stretching does.
And for a science-based program that shows you exactly how to work out week after week to transform your body while improving your posture, mobility, and overall health, take my analysis quiz below to find the best program for you and your body:
Click the button below to take my analysis quiz to discover the best program for you:
But for now, let's work on your lower body with our posture correction routine.
So the main lower body muscle you need to strengthen with your posture correction routine is the glutes.
These often become weak in those who sit for most of the day.
But before we get to that, it’s important to first loosen up your hip flexors. Some research suggests that if this muscle is tight, it can inhibit glute activation. Here's how to perform the couch stretch:
At this point, you should already feel a deep stretch in the quads and hip flexor of the back leg.
The intensity of the stretch should ideally feel like a 4 or 5 out of 10. To lessen the stretch, lean forward. Whereas to deepen it, push your butt towards your back foot.
Just make sure you don’t arch your lower back as you do so.
Now you’re ready to strengthen the glutes. The exercise we’ll use for this in our posture correction routine is simple, but to maximize activation, it’s important you do it right.
Now if you feel this more in your quads rather than your glutes, try walking your feet out further away from you. Whereas if you feel this more in your hamstrings, move your feet closer in.
And over time, to make this move more difficult and to help correct any strength imbalances you may have in your glutes, you can progress to working one leg at a time.
Here’s the full 5-minute posture correction routine.
You can also download the full posture correction routine onto your phone completely free by clicking on the link below:
Click the button below to grab your FREE copy of the full posture correction routine:
Try to do this posture correction routine at least twice daily and, again, when it comes to how to fix your hunched back for the long term, do make an effort to move more. Good luck with those posture exercises and click here to check out what I believe is the most underrated exercise to lose belly fat that you can start doing right now.