Poor posture is more than just a bad habit, it can lead to chronic pain, reduced mobility, and long-term spinal issues. As chiropractors, we regularly see the consequences of slouching, forward head posture, and muscular imbalances caused by prolonged sitting and lack of physical activity.
With more people working from home, often without proper ergonomic setups, poor posture has become even more common. However, the good news is that strength training can be a powerful tool to correct posture. By targeting the key muscle groups that support the spine and shoulders, you can improve alignment, stability, and overall function.
What Is Posture and Why Does It Matter?
standing, sitting, or moving. Proper posture keeps your bones and joints in optimal alignment, allowing muscles to function efficiently with minimal strain.
Incorporating strength training into your routine can significantly enhance posture by:
- Correcting muscle imbalances, such as between the chest and upper back.
- Supporting spinal alignment by strengthening deep core stabilisers.
- Improving mobility by reducing muscular tightness and enhancing joint control.
- Boosting body awareness, helping you maintain a neutral spine during daily tasks.
Improving posture starts with building strength in the right areas. These five exercises are designed to target the core, upper back, shoulders, and glutes. These are the key muscle groups responsible for supporting a healthy, upright posture.
1. The Plank
The plank is a foundational exercise that strengthens the core, shoulders, and deep spinal stabilisers. By engaging these key muscle groups, planks help reinforce the structures that support your spine, making it easier to maintain proper posture and neutral alignment throughout daily activities.
How to do it:
- Begin in a forearm plank position with your elbows directly beneath your shoulders, forearms parallel to each other, and legs extended straight behind you. Keep your body aligned in a straight line from head to heels.
- Engage your core, glutes, and quads.
- Avoid arching the back or letting the hips sag.
- Hold for 20–60 seconds.
2. Glute Bridges
Glute bridges primarily target the gluteal muscles and lower back. Strengthening the glutes can help reduce compensatory strain on the lower back and support proper pelvic alignment.
How to do it:
- Lie on your back with your knees bent, feet flat on the floor, and arms resting at your sides.
- Press through your heels and engage your glutes to lift your hips off the ground until your body forms a straight line from shoulders to knees.
- Pause at the top and squeeze your glutes.
- Lower your hips slowly and with control back to the starting position.
3. Bent-Over Rows
Bent-over rows primarily target the rhomboids, latissimus dorsi (lats), and rear deltoids. Strengthening these upper back muscles helps counteract rounded shoulders and promotes a more upright posture.
How to do it:
- Hold a dumbbell in each hand and hinge forward at the hips, keeping your back flat and core engaged.
- With a slight bend in your elbows, pull the weights up toward your waist, squeezing your shoulder blades together at the top of the movement.
- Lower the weights slowly and with control back to the starting position.
- Repeat for the desired number of repetitions.
4. Dead Bug
The dead bug exercise targets the deep core muscles and spinal stabilisers. It’s an excellent anti-extension movement that enhances spinal stability and helps improve postural control.
How to do it:
- Lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees.
- Slowly lower your right arm and left leg toward the floor, keeping your lower back firmly pressed into the ground.
- Return to the starting position, then repeat on the opposite side.
- Continue alternating sides with controlled, deliberate movements.
5. Wall Angels
Wall Angels target the upper back, shoulders, and scapular stabilizers. This exercise helps open tight chest muscles and strengthens the mid-back—both essential for correcting forward shoulder posture.
How to do it:
- Stand with your back against a wall and your feet about 6 inches away from it.
- Press your lower back, upper back, and head firmly against the wall.
- Raise your arms to form a 90-degree angle at the elbows, like a goalpost position.
- Slowly slide your arms upward and downward along the wall, keeping your elbows and wrists in contact with the surface throughout the movement.
- Maintain controlled movement and focus on keeping your back and head pressed to the wall.
Chiropractic Help with Posture
Good posture is more than simply sitting or standing up straight, it’s about training your body to maintain balance and alignment with ease. Strengthening key muscle groups helps support your spine, reduces the risk of injury, and allows you to move more freely.
If you’re dealing with ongoing pain, stiffness, or posture-related concerns, our experienced chiropractic team is here to help. Since 1996, we’ve been supporting the local community with a holistic approach that combines chiropractic care, targeted exercises, and therapeutic massage. This integrated method helps relieve tension, improve mobility, and reduce discomfort.
Get in touch with our team today.
