I’m a personal trainer and these are the three exercises that you should be doing to improve your posture

If you sit behind a desk for hours, chances are your posture could use some attention. Sitting for long periods has been shown to tighten areas like your hips, lower back and chest, while weakening muscles responsible for maintaining proper alignment.

In fact, many of my personal training clients come to me wanting to improve their posture. It’s a great goal to have, because poor posture can lead to reduced range of motion, increased chance of injury, and nagging aches and pains.

I recommend the following three exercises to strengthen important postural muscles. Adding them to your current routine may leave you standing (and sitting) a little taller.

How to do the three posture exercises

You’ll need a resistance band and a yoga mat for these exercises. Start with one set of 10 reps twice a week, slowly increasing the sets, reps and number of days a week you work out as you get stronger.

As a long-term goal, aim to eventually do these exercises for 3 sets of 15 reps, 4-5 times a week.

The exercises are:

1. Banded row
2. Good morning
3. Superman

These exercises are appropriate for most fitness levels, but those with certain injuries or medical conditions should use extra caution.

Check in with your doctor before beginning any new activity. A certified personal trainer can correct your form or provide alternative exercises.

1. Banded row

Banded Row - OPEX Exercise Library - YouTube

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Sets: 1-3 Reps: 10-15

• Loop a resistance band around a strong anchor point.
• Hold the end of the band in both hands and step back until the band is taut.
• Engage your core muscles and stand tall.
• Squeeze your shoulder blades together and pull the band toward you.
• Hold for a few seconds.
• Extend your arms back to the starting position with control.

Trainer tips: Keep your elbows close to your torso. Your upper shoulders should stay relaxed throughout the exercise—don’t shrug them up towards your ears. Don’t let your lower back arch.

2. Good morning

Bodyweight Good Mornings (Exercise Library) - YouTube

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Sets: 1-3 Reps: 10-15

• Stand tall with your feet hip-width apart.
• Engage your core muscles.
• Place your hands behind your head, or if you find that challenging, place them on your hips.
• Bend your knees slightly.
• Push your hips back and slowly lean your torso forward, hinging at the hips and keeping the back straight.
• Squeeze your glutes and slowly stand back up.

Trainer tips: Don’t allow your back to round as you bring your torso forward. Your spine should remain in a neutral position throughout the movement. You should feel a stretch in the back of your legs.

3. Superman

Exercise Tutorial - Superman - YouTube

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Sets: 1-3 Reps: 10-15

• Lie on your stomach and extend your arms in front of you.
• Engage your core muscles and squeeze your glutes and upper back.
• Lift your arms, shoulders, chest and legs off the mat.
• Hold for a few seconds.
• Lower back down to the mat with control.

Trainer tips: Keep your arms aligned with your ears. Keep your chin slightly tucked and gaze towards the floor.