desk or phone for a while, it’s time to fix the posture. Maintaining a bad posture can damage your whole progress at the gym by placing stress on both joints and muscles, which can make them stiff and overworked. That in return would saddle you for sure with more neck pain, lower back pain, and even achy shoulders.

Good posture, on the other hand, can help reduce or diminish these issues. By maintaining a proper alignment, your tight muscles will be given a rest while powering up the right muscles throughout the exercise. Just imagine doing squat with the correct form: you will certainly feel it in legs, not your lower back. That means more power in your muscles you try to target and fewer aches and injuries. So how to fix your bad posture?

Do these 5 Posture Exercises


30 Seconds per side

Work your chest muscles

Hunching over your desk at the office, the higher chances that you’ve got the tight pecs as soon as possible. The issue is these tight pecs pull shoulders forward, causing both aches and pains. Not just that, stretching and relaxing your chest muscles are also known as the best cure during this stretch. Your shoulders can return down and back to the first natural pose.


  1. Stand in the midst of your doorway with one foot in front of the other
  2. Flex elbows to 90-degree angle and put all forearms on each side of the doorway
  3. Shift your weight onto the front leg, leaning forward until you feel a stretch in the chest muscles


30 Seconds per side

Work your hip flexor muscles

Spending hours in your chair would easily make your hip flexor muscles tight fast, which can tilt the pelvis and worsen your curve of the lower back. Do this stretch to get your pelvis and lower-back back to the normal pose.


  1. Drive hip forward and your knee into the ground
  2. Your main hip flexors will require isometric activation to stretch it
  3. Later, you can bring the heel of the front leg to your pants pocket on the other leg
  4. Align your hips and enable you to drive them into the ground, which accentuates the stretch


5 reps per side

    Work your lower spine

Let’s complete this workout circuit with a drill that can work the core while keeping the right pelvic pose to make changes.


  1. Lie on back with both arms expanded in front of the shoulders
  2. Flex hips and knees to a 90-degree angle
  3. Tighten abs and press the lower back into the ground
  4. Take a deep breath in
  5. When you breathe out, slowly spread the left leg toward the ground and take the right arm overhead
  6. Maintain your abs tight and never let the lower back arch
  7. Get your arm and leg to the starting point slowly
  8. Repeat with the opposite arm and leg. Keep alternating.


10 reps  

     Work your back, hips, and leg muscles

Once you want to stretch out the tight pecs and spine, power up the weaker muscles at your mid and upper-back. Doing so can help maintain your shoulders in their best position.


  1. Stand tall with back leaning flat into the wall
  2. Press arms into your wall and flare them out from both sides
  3. Flex the elbows at 90 degrees, like making a goal signal
  4. Get contact with the wall while you’re sliding the arms vertically overhead
  5. Keep the bend in your elbow


8 reps per side

      Work your upper body and shoulders

The stretch opens the sector of your mid-back and spine that appears highly tight after you spend hours of sitting in front of your computer.


  1. Stand with feet outside your hip-width, while grasping a set of light dumbbells with one palm facing in your grip down in front of you
  2. Flex at the waist to get into the similar pose when a bent over row
  3. Maintain your hips square and belly button pointed towards the floor, swivel the upper back to one side while spreading the top arm straight up towards your ceiling
  4. Let your bottom arm hanging towards the ground
  5. Follow the rising arm with both eyes
  6. Pause to feel a great stretch, then get your arms back to the start
  7. Next, try to repeat the similar motion but this time, let’s rotate your opposite arm to the ceiling
  8. Rotate the upper back to the other side
  9. Keep alternating arms for reps

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