Top Posture Exercises to Get Better Posture

Keeping a good posture is essential for a lot of reasons. While the main reason of holding good posture is good appearance, it also helps an individual to maintain wellbeing for lifetime. Negligence to maintain good postures results to drooping shoulders leading to other troubles like back ache and spinal injuries. More or less every job in today’s time involves sitting in front of computer and working for hours. While taking care of the height and angle of the furniture and computer can help, there is still a lot of strain on the shoulders and back by the end of the day. This is one of the main causes which leads to drooping posture in individuals. To help individuals maintain right posture and wellbeing we have brought forth some of the top exercises as below.

Shoulder and Back Relaxation Exercises

Shoulder rolls are a great way to relax the tense shoulder muscles. This can be done sitting or standing. To do shoulder rolls, take a deep breath while raising your shoulder up. Hold for few seconds and exhale while bringing them down slowly. Repeat 5 to 10 times a day. To relax the back muscles, inhale and push the shoulders backwards slowly. While exhaling, bring them back to the initial position. Repeat 5 to 10 times a day. To perform these exercises it is essential to sit in an upright position with back straight thus helping in better posture.


To perform planks, lie down on the floor on the stomach with palms kept on either side of the chest. Slowly raise the upper body and legs to form a straight line. Balance in this position for 30 to 60 seconds, as per convenience. Perform 5 to 10 planks a day. Planks are the exercise that works not only on the core abdominal muscles but also on the shoulder and back muscles. The variations of planks can be practiced to intensify the exercise.

Y Raise

Y raise works on the shoulders and upper back muscles. Hold dumbbells in each hand and lie on the ground on the stomach with hands stretched forward to form a ‘Y’. While inhaling, slowly raise both the hands and upper body to a comfortable position and hold for 10 seconds. Return to the original position while exhaling. The same exercise can be performed on stability balls with the stomach resting on the ball, hands in the ‘Y’ position and legs parted at a distance.

Dumbbell Side Bends

Hold a dumbbell in each hand and stand with legs apart in line with the shoulders. Slowly bend one side to the other, coming back to the original position. Relax and repeat 5 to 10 times a day.

Back Extensions

For back extension, lie face down with hands on either side if the chest. Raise the upper body gently, hold for a few seconds and come back to the original position. Repeat 5 to 10 times a day. This will help relax the back muscle.


These are some of the exercises that can be practiced to maintain good posture. To achieve best results it is advisable to perform such exercises daily and that too by performing right movements and breathing patterns.

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