It is essential to check posture when we are at the computer, so as not to damage our back. By doing posture correction exercises that strengthen the muscles we can avoid a lifetime of pain.

Very often people acquire incorrect postures year after year, which, in addition to not being pleasing to the eye, can generate serious muscle problems or, even worse, damage the spine. A long period of therapy and expert help will be needed to solve this problem and correct posture.

Some, for example, always keep their shoulders curved and their heads tilted forward; but as you know, this generates pain that starts mildly and gets worse day after day.

If you want to correct these problems, it is essential to perform some posture correction exercises to strengthen the weaker muscles and stretching exercises for the more compressed areas.

How does posture affect the spinal cord?

The spine is our support and it is very important to take care of it. Bad posture causes serious, sometimes even irreversible, problems. Just to cite two examples, let’s think about herniated disc and chronic fatigue. There is even more pain caused by not sitting well and not walking enough.

Misalignment of the pelvis is quite common in women. Why is this happening? Because while resting, all the weight of the body is burdened on one of the two legs. The use of high heels or carrying very heavy bags on the same shoulder accentuates the problem.

The wrong postures are increasingly becoming normal. Long working hours, rampant overweight, sedentary life and excessive use of phones, tablets or laptops are the most common causes.

Posture correction exercises

Below we will show you some of the exercises that you can do to completely correct your posture.

You must start by warming up the muscles, for example by doing a light run for 10 minutes without ever stopping. Then, you can do one of the most recommended posture correction exercises:

Exercise 1

Lie on your stomach on a comfortable and completely flat surface. This will especially help you correct the arching of your shoulders. Then, lift your upper body from the surface you are lying on, including your arms. Get up as much as you can but don’t make excessive efforts, everything has to happen smoothly.

Then, join your shoulder blades and squeeze. You must try to hold this position for at least 3 seconds. Then inhale, lie down again on the flat surface and do 15 to 20 repetitions.

After that, lie on your back and lift your legs straight. You must feel pressure on the lower back. With this exercise you will be able to increase the strength of the muscles of your abs and pelvis.

Slowly lower your legs back as close to the floor as possible, without lifting your back off the ground. When you have the legs as low as possible, hold the position for 3 seconds and raise them again. Do 10 to 15 repetitions.

Still lying on your back, place a stability ball between your thighs and tighten as tight as possible. Hold for 5 seconds and do 10 to 15 repetitions.

Exercise 2

Another exercise that can help you correct your posture is the following. Lie on your back, bend your knees and bring them as slowly as possible towards your chest. Do the movement very carefully, or you may get hurt.

The goal of this exercise is to try to stretch the lower back area. You have to hold the position for 20 seconds and do 5 repetitions.

Exercise 3

The following exercise also requires the use of a stability ball. What you need to do is sit on the ball while maintaining an upright position, with your legs slightly open in a “V” shape.

Then slowly lean forward until you feel a stretch of the hamstrings (back of the thigh). Try to hold the position for 30 seconds.

Exercise 4

To carry out this last exercise, follow the procedure below. Stand in front of a door and rest your right arm on it, with your right elbow bent to form a right angle.

Then position your left foot forward and turn it to the left until you feel a stretch of the right pectoral muscle. Then, turn around and change arm and leg, to stretch both the right and left sides.

How to improve posture?

In addition to not making us look good and causing back or head pain, incorrect posture can lead to chronic problems such as chronic fatigue, herniated disc and incorrect alignment of the pelvis. Improving posture is essential for enjoying good health.

There are many causes of incorrect posture, but luckily, they all have a solution if due attention is paid to them. Overweight, poor muscle tone or bowing when sitting for a long time or when walking can be resolved with a little effort.

To improve posture, you need to keep your body aligned and stable with the least possible energy consumption. In order to do this, it is very important to prevent the spine from turning sideways and from bending in the upper part, causing the “hump”, and lower.

Many current activities have led us to adopt an incorrect posture which, over time, can cause many pains. The sedentary lifestyle, the prolonged use of electronic devices or the position taken when sleeping can force us to assume an incorrect posture.

Below, we will give you some tips to start adopting a better posture right away. Although the changes will be visible over time, getting started as early as possible is one of the greatest gifts you can give to your body.

Simple tips to improve posture

There are several techniques that can help you keep your back straight. At first it will be a little difficult to remind yourself to “sit well” and you may feel the spine and muscles aching from the new posture. However, the benefits are greater than the initial difficulties. Here are some tips.

Look in the mirror

It is very helpful to stand in front of a full-length mirror while correcting posture. Remember to distribute the weight evenly on both feet, keeping the shoulders back.

You will know that you have adopted the correct posture when you draw an imaginary straight line that goes from the back of the ear, through the shoulder, the side, the knee and the ankle.

Lean against the wall

Another easy way to adopt a better posture is to rest your back and buttocks on the wall.

To know if you have assumed the correct posture, you just have to slide your hand between your side and the wall. If the hand does not enter or get “stuck”, it means that you are too inclined on the right; on the contrary, if there is a lot of space, it means that you have posture problems.

Sit on the edge of a chair

To maintain a perfect posture, especially during a job interview, many experts recommend sitting on the edge of a chair, so that the back remains straight and cannot tilt with the backrest.

To maintain balance, one foot must be placed under the chair and the other extended forward.

Play sports

Sport is essential to stretch the muscles and keep them in excellent condition, which is important for improving posture. We recommend walking, running, swimming or stretching, always paying attention to the position adopted.

Walk with a book on your head

It is a technique that was used long ago to teach girls how to walk. The idea was to keep the head and neck straight and not to look down. It also serves not to drop the shoulders too low, thus appearing lethargic.

Pay attention to the calves

Posture affects not only the spine, but also the rest of the body. The legs, for example, must support all the weight and the calves, in particular, bear the greatest effort.

Sit on the ground, stretch your legs and try to lower your torso until you touch the tip of your feet with your hands. This exercise is used to stretch the back, shoulders and neck well, as well as to strengthen the abdominal muscles and calves.

Take breaks

If you work all day sitting, try to get up from time to time. However, if you are very upright, then sit down during the break. If you are very immobile, go around the desk several times, move your arms and turn your pelvis. When sitting, raise your legs, keep your back straight and your shoulders relaxed.

What should the correct posture be?

Some people are careful about how they place their back or shoulders only while exercising. However, it is necessary to pay attention to our posture in every place and at all times – when we are queuing at the supermarket, when we sit on the subway or while watching television at home.

Here are the “moments” when we usually don’t pay attention to our posture:

When sitting

When sitting, check that your back is straight, your shoulders back & down and the soles of your feet resting on the floor. Remember that it is not good to cross your legs for a long time, as it can hinder circulation by promoting swollen legs and varicose veins.

When standing

The chest must be high and the abdominal muscles a little contracted, as they help us to balance. The body weight must be distributed between the two legs and the knees must be slightly bent.

When walking

You must keep your head up and your neck upright. It is good to avoid looking at the ground for a long time, as this position can cause neck pain. Make sure to place your heel first and then your toe.

When sleeping

The best position to sleep well is on the side with slightly bent legs. It helps to keep the column aligned in the most correct way and facilitates breathing by avoiding snoring.

When driving

Correct posture while driving is of fundamental importance for the well-being of the spine and also for safety. In fact, in the event of an accident, there is less chance of injury. Rest your back against the seat and the back of your neck in the headrest. Adjust the seat to get to the pedals without problems and to avoid having to bend forward.


We advise you to always keep your back straight, both when you are sitting and when you are standing. It is important to keep the abdominals contracted and the hips positioned symmetrically for as long as possible, without any forcing.

Your shoulders and neck should always be slightly behind, because if you start turning them forward your position will get worse. This will result in very difficult problems to correct.

You must be very aware of this, especially when you sit for a long time in front of a computer, television or desk.

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