Correct Posture Looks Great! Learn How To Correct Bad Posture With These Easy Home Exercises.


Correct Posture Looks Great!


'When the body is in optimal alignment, you will stand taller, feel better, look better,

and even your breathing becomes easier and deeper.'


Correct posture not only makes a good first impression, it also does wonders for your health and self confidence! Once you know how to correct bad posture with the easy home exercises below, you will see and feel the incredible difference that it makes!


Having a nice, upright posture is essential for looking and feeling good.  Standing tall and not slouching will automatically give your body a leaner, more attractive shape, as well as the ability to move better! And it is not that hard to achieve, just some simple exercises and the time for your body to change. Learning to use and move your body in a correct manner, so all its parts are in alignment, is really all there is to good posture. When the body is in optimal alignment, you will stand taller, look better, and your breathing also becomes easier and deeper.

Good posture also helps to prevent injury and ill health. If you have poor posture, your bones are not properly aligned and your muscles, joints and ligaments take more strain than nature intended. Faulty posture may cause you fatigue, muscle strain and in later stages, pain.  If your shoulders are slouched, there’s less room for your body’s internal organs, which hinders flow of oxygen into the body, affecting digestion, circulation, and other basic functions.

According to researchers reporting in the American Journal of Pain Management, "Posture affects and moderates every physiological function from breathing to hormonal production. Spinal pain, headache, mood, blood pressure, pulse, and lung capacity are also among the functions influenced by posture."


One of the first things to pay attention to is how you stand.

1. Stand with your feet hip-width apart, making sure both legs are facing forward.

2. Your legs should be straight but your knees should not be locked.

3. Let your arms rest naturally at your sides.

4. Feel your weight being supported in the middle of each foot. You may want to see how it feels to rock onto the ball of your foot and then back on your heel. Finally, find a balance in the middle.

5. Press your shoulders down your back. A good way to do this is to take your shoulders up to your ears and then rolling them back to relax away from your neck.

6. Make sure your head is centred directly on the top of your spinal column.


The same applies to sitting.

Many of us spend more than half our waking life sitting in chairs behind desks. So finding a comfortable chair is essential for good posture. When you’re looking for a chair to support your back and allow a proper sitting posture, check for the following:

1. You should be able to place both of your feet flat on the floor.

2. The seat of the chair should support your entire thigh.

3. The back support of the chair should be as high as your shoulder blades.


 Easy Home Exercises For Better Posture.

 Chair exercises

Sitting straight, reach around to take hold of the back of your chair. Squeeze your shoulder blades together. Hold this position for 30 seconds to 2 minutes while taking long, deep breaths.

Health benefits: this move encourages flexibility of the muscles around the shoulder joints, shoulder blades, breastbones and spine. It can also help reduce shoulder pain and ease headaches.

Seated forward bend

From the sitting straight posture, bend your body forward so your torso is resting on your thighs. Your head and neck are relaxed, hanging loosely while your arms can rest on the ground or your elbows can be clasped with either hand. From this position, slowly rise with a flat back to sit up nice and tall. Repeat this movement 10 times.

Health benefits: This exercise releases tension in the shoulders and back while enhancing circulation. It also balances the joints of the shoulders and hips.

Simple twist

Clasp your hands behind your neck will pressing your elbows back so you feel a stretch in your chest and shoulder blades. Twist your torsos gently to the right, hold for three deep breathes then twist to the left for three breathes. Repeat on both sides 3-5 times. If you need to rest, come back to the centre, rest your hands on your knees and do some easy neck rolls, and then resume the exercise.

Health benefits: The twist realigns the spine and its surrounding muscles. It also helps to eliminate shoulder and back pain.

Standing exercise

With your feet hip-distance apart, stand with your head in line with your spine and stomach muscles pulled in. Think about standing correctly as described above, though your knees may be bent slightly. Drop your head down to your chest and let the curve continue into your shoulders and back, then slowly to your waist and hips, so your arms are hanging or your hands may be touching the ground. Stay in this position for a few long breaths. Then, one vertebra at a time, roll gently up. Keep your stomach tucked in and the muscles of your buttocks tightened as you roll up. Your head is the last to come up, directly in line with your spine. Repeat this exercise several times to get a feel for the proper alignment of your body.

 Prone exercise

Lie face down on the floor, keeping your neck straight, with your legs extended and arms straight overhead. Slowly raise your left arm and right leg about 6 inches (15 cm) off the ground. Hold for five seconds and lower. Repeat with the right arm and left leg. Repeat five times on each side.

Supine exercise

Lie on your back. Bend your knees and draw them into your chest to stretch the lumbar vertebrae. Place your feet back on the floor, keeping your knees bent and your entire lumbar back and pelvis in contact with the floor. Lay your arms across your chest and clutch your ribs while rocking from side to side to elongate your torso. Move your hands to the back of your head and pull forward to lengthen your cervical spine. Gently lower your head and neck to the floor.

No Back Pain


These simple exercises will only take you a few minutes a day to do. If you continue to do the exercises daily for around 4-6 weeks, you (and your friends!) will actually see your posture start to change. But you will start to feel much better for doing the exercises a lot quicker!! Make it a part of your daily routine (like brushing your teeth) and enjoy the benefits!


Remember that regular activity and exercise are essential to naturally promote good posture. Walking, swimming, dancing or bicycling will help your body stay aerobically conditioned, will strengthening exercises will help the muscles surrounding your back stay strong. These benefits of exercise promote good posture, which will in turn further help to condition muscles, prevent injury and keep you looking and feeling great.


Also check out our Total Back Pain Solution for naturally treating your own back pain right at home!


If you have any questions, or would like to share your own experience, please leave us a comment below.

Also, if you have found this article helpful, please share it so we can help even more people! Thankyou.



  1. Hello! I really got a lot out of this article. I even found myself sitting up straighter as I was reading it! My profession requires that I sit hunched over for long periods of time throughout the day. I will most definitely be using some of these exercises to improve my posture! Thank you so much for this information. I was not aware of the many health benefits of proper posture.

    • Hi Michelle,

      It’s funny how just mentioning the word ‘posture’ makes people change the way they sit instantly!!
      The problem with sitting for long periods is that the muscles, ligaments, etc. at the back of the spine get chronically over-stretched, which weakens them over time. This is a major factor in that rounded, head forward posture that is becoming more and more common.

      The answer is don’t sit so much! Simple, right.

      Have a great day,

      Dr Brad

  2. Great post, I’ve been suffering from neck problems lately and I’ve been told it’s due to my posture. I was also told the correct posture for sleeping is either on your back with 1 pillow, or on your side with one pillow and upper legs in line with the upper body, as apposed to being foetal and pulling your knees up and definitely not lying on your stomach. Is this good advise?

    • HI Dan,

      The best sleeping position is either:
      1. On your back with one small pillow under your head as you said. You can also place a pillow under your knees so they are slightly bent as this takes all the strain off your lower back.
      2. On your side, best with your knees just slightly bent and a pillow between them to stop you twisting through your spine. I don’t think that having your legs dead straight would be too comfortable though.

      As you said, sleeping on your tummy or front is a definite no-no. It creates an excessive arch in your lower back stressing the facet joints, plus you have to turn your head to breathe, straining your neck. People that sleep this way often always turn their head one way only. Could you imagine how stiff your neck would be if you just sat with it turned one way for several hours! Not good right.

      Have an amazing day!

      Dr Brad

  3. Hey Brad,

    I have always had bad posture when sitting down. I don’t know why but I have always just relaxed when sitting.

    I think a lot of people really don’t think about how their spine affects every area of their body. For instance, when our arm is hurting we never really think the problem could be in our spine. However, 2 months ago I was involved in a rear end collision and had whiplash. I was sitting at a stop light and got rear ended at 50 MPH.

    Since then, I have have been going to the chiropractor 2 to 3 times a week. I have about 14 more appointments, but already feel amazing.

    Thanks a lot for these stretches because I really need them. I do have a question though about those plastic balls. I have heard that they are really good for your back. Is that true? I sit down and work for about 8 hours a day and I am considering buying a big plastic ball to sit at while working in my office, if you think it will help.


    • Hi Garen,

      Having bad posture has been shown to have an increased likelihood of also having many other diseases, from breathing problems through to heart disease. So it is vitally important to look after it!

      Fit balls (those large plastic balls) are a great and inexpensive office chair, and I highly recommend them to people who work in an office.
      They make you sit up straighter, holding the correct lumbar arch. And because they are not solid, and therefore slightly unstable, you are constantly moving, even a little bit. This is good for your spine and also stimulates the brain! Fantastic way to work smarter!!

      All the best,

      Dr Brad

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