Top 13 Exercises You Need to Learn to Maintain Good Posture.


40% of Americans experience head, back or neck pain issues, According to wikipedia.

You can be one of them, Even some of experts estimate that as much as 80% of the population will experience a back problem at some time in their lives.

Wait Don’t worry, Let me show you how you fix it.

In this article, We are going to discuss similar quick 13 exercises to maintain Good posture that will not only make you look attractive but also improve your position/posture over time.

What is a Good Posture ?

A good posture is a position in which you hold your body and limbs straight when standing, sitting or lying down, also note that you are in good posture when you are aware of the stance & you are putting very less pressure on your back with straight shoulders (not round) and chin parallel to the floor. 

One of the simplest ways to get in good posture is to, Stand up straight with your shoulders back as shown. Then lift your chin and expect to your head at a level where your neck and spine are correctly balanced.

Always be sure to keep your shoulders in place by pressing on your chest to avoid having the bump back and bulge of your belly. 

How to Make Good Posture a Habit?

It is a well known fact, that it takes nearly 21 days or more to make a routine a habit.

In the digital world, As most of you have mobile phone, You can use the Mobile phone’ app that can remind you about the posture after some time. I have been using below app for some quite a time. 

You know what is the best part about these two apps, They have inbuilt alarm system that sounds as a reminder to sit up straight and many quick exercises to achieve the good posture immediately.  
One of the main reason of the Bad posture is laziness.

There are number of postural exercises that can prevent you to get into  bad posture or poor posture and would provide you some support for your posture. 

7 Major Benefits of Good Posture ?

Benefits of Good posture are nearly countless, Still I have consolidated few of them below for your reference.

My friend at Yoga force has documented the benefits of good posture thoroughly here.

For more information about Why Good posture is important, I would suggest you to read awesome article by a Harvard Student  here.

benefits of good posture

What are the Different type of Postures ?

In the medical terms there are about 5 common types of Postures named.

type of body posture

Everyone Knows that good posture not only improves your personality but beauty also but we fail to understand this simple concept.

So without much ado let’s start 13 Exercises to Maintain Good Posture.

#1 Exercise - Chin Glide.

In this exercise, We require that you only perform slow and subtle movements to reduce the risk of neck stretch.

  • Start by gently joining the teeth.
  • Then, in slow motion, slide the head in the opposite direction (being careful not to tilt) between 1/4 and 1 inch until you feel a slight tension.
  • The shoulders should be relaxed. Hold the position for 5 to 10 seconds and follow it twice. 

Chin Glide exercise will help strengthen the head and neck muscles so good posture can be achieved.

Pros –  Provide you instant good posture. 

Cons – Can cause little pain  Chin or Neck if not down correctly.

In the below short video(40 seconds),  This person shows how chin glide can be done and instantly made it to the good posture. 

Play Video

#2 Makeover for the Mid-back.

To perform this exercise,

  • Extend your arms in front of you on your shoulders, keeping them bent at the elbows, leaving the palms facing up. 
  • Then, by squeezing the shoulder blades, try to feel the stretch that rises along with your torso and neck; Hold the position for five seconds and repeat the action 5 times. 

However, be careful, if the pain you feel is intense and intense, back away until you feel a slight tension. 

If the pain persists, lower the arm and raise it to the recommended height after doing this exercise for a few weeks.


  • Give relief to the shoulders and back immediately. 
  • Makeover for Mid-back provides you a good posture immediately and relief to the back pain. 


#3 Pelvic tilt.

This exercise will help strengthen your pelvis, allowing you to hold your spine. 

  • Stand up straight in a relaxed manner by placing your fingers on your hips and your thumbs on your lower ribs. 
  • Align your buttocks with the hip bone and hold them down for 5 seconds, than release the repeat button 4 or 5 times. 
  • Stand up, than relex the muscles of your hips letting your butt protrude a little, than place your thumbs on the bottom rib and stretch your fingers on your hips. 
  • Try poking your buttocks so that the hips line up below the lower ribs; Hold the position for 5 seconds and continue with 3 repetitions

#4 Turkey Stretch

This exercise will make you feel the stretching and lengthening along the neck. Because your neck is very important in correcting your posture, this movement can help you grow and improve your general physical condition.

You can do this by keeping your spine straight and your feet flat while you are sitting. Move as if there was a rope pulling your head as high as you can Put your eyes on your nose and put your hand on your chin.

Inhale, place your hand on your chin and exhale slowly. When exhaling slowly, gently push your chin until you feel the stretch in the back of your neck. Repeat three times.

#5 Shoulder Blade squeeze

To maintain a good posture on the shoulders, one of the postures exercises called compression of the scapula is the right thing to do.

How to do?

  • Try to relex your body and gently pinch your shoulders back.
  • In this way, your shoulder will be at the correct height to avoid back problems. And for your bulging abdomen, the best thing is a posture exercise called abdominal exercise. It’s very easy to do.
  • Simply draw your stomach several times and inhale and exhale.

Posture matters not a little, but a lot.

#6 Child's Pose.

This is one of the simplest yoga postures.

Posture starts with you sitting on your heels. 

  • In this position, you should stretch your arms in front of you and carry them along your body towards your feet.
  • The child’s posture helps to lengthen the spine, relieving compression of the neck and shoulders .
  • The Yoga posture for babies normalizes the blood circulation after the pear and is used more often to counteract the postures with the elbows behind.

However, it is primarily a rest position that can follow or precede any other yoga posture. Yoga postures for babies greatly calm the central nervous system as they imply forward flexion.

#7 Neck Rolls

This is a simple stretch that you can do. It is very important to reduce the tension in the neck.

The biggest effect you can do is that it is very relaxing for your whole body. To do this, you just have to stand.

Let your hands hang freely from your sides. Take a deep breath to relax your body.

Then, gently lower your head until your chin touches the top of your chest. Turn your head to the left until your left ear touches your left shoulder.

Keep turning your head until it reaches its first position. Repeat this process 3 or 5 times. 

Then stretch the neck without stretching too much.

Here is quick 2 minutes tutorial on How to do Neck roll to avoid bad posture.

#8 Mountain Pose.

The mountain pose is a simple yoga practicing.

Your feet are down and your hands are on your side, just an inch from your tablets. Greed is to go back to the shoulder.

This pushes your chest forward and lets you reach full lung lungs. This helps reduce stress in the lower foot after hours of stay.

#9 Standing Forward Bend

Putting the bend pose in front begins in the Mountain Pose.

  • From the space, bend forward and allow your weapons to be under the floor. Then dial your sticks in different hands, and relax.
  • It is able to relieve the hamstrings and lengthen them. To do this, you must stand up straight with your feet together. 
  • Lower your head by grabbing your ankles. The most important thing is that you have to keep your knees taut, do not bend them. 
  • Lower until your chest reaches your thighs. The thigh and lower back will be stretched too. 
  • Hold this position for about 10 or 15 seconds, then return to its initial position. Repeat it 3 or 5 times. 
  • You should feel your body slowly slowing down if your erector muscle starts to stretch.

This pose helps reduce the compression in the shoulders and backs that are caused by tightness in the shoulders.

#10 Ear to Shoulder

The effect and purpose of this exercise are similar to prostrating, improving posture and stretching the muscles of the upper back.


This exercise focuses on the muscles that come out of the sides of the upper spine and neck. To do this, you feel the same way you did in the first exercise.


The spine is straight and the feet flat on the floor Take a deep breath and exhale in the right direction.

#11 Cobra Pose

Cobra Pose is a more advanced yoga movement. So do it slowly on your first try.

  • You may also want to have a rug or towel on hand.
  • Start by lying on your chest with your feet together.
  • Place your palms shoulder-width apart and use your arms to lift your torso while keeping your pelvis in contact with the mat.
  • Curl your neck and look at the ceiling.

The Cobra posture helps to relax the abdominal muscles, which are responsible for keeping you upright while you sit and also strengthening your lower back.

cobra pose to avoid bad posture

#12 Locust Pose.

To adopt this position, lie on the mat with your belly on the floor. Lift your chest and arms while raising your feet. It must be balanced in its core and pelvis.

This posture helps to straighten the back and is also a solid base over time. Therefore, keep these positions in mind when looking for an effective way to correct your position.
Bowing Down to Yourself

This makes it one of the most basic exercises for growth and can be done almost anywhere. This exercise improves your posture while stretching the muscles of your upper back.

You can do it by sitting on a chair. Keep your back straight and your head turned forward. Your feet should be flat on the floor. Lower your chin on your chest and breathe deeply three times before lifting your head back to the starting position. You can repeat this movement if necessary.

PC - Yogabycandace

#13 Forward Head Posture Fixture.

We are living in the smartphone era and we are continuously using the Mobile phone with wrong posture  while standing and sitting.

Forward head posture is a biggest problem for the office guys. 

We call Forward Head posture issue is due to OFFICE GUY SYNDROME, Due to which they have a slightly bent forward head shown in the posture. which causes the more weight on the neck and hence a great pain.

.We are using our computer or smart phone in the wrong posture, that’s the price we pay for living in a digital / technologically advanced world Right ?.

We can fix this forward head posture issue, My mentor and friend has created a 10 exercises course to fix back pain, neck and Forward Neck issue due to the bad posture.You can checkout it.



For some people who have been diagnosed with a severe posture, posture exercises are not really recommended.

In some cases, instead of helping the patient to return to normal posture, this can make the problem worse. Instead of doing the exercises, doctors advise using a brace or a lifejacket.


In this way, the patient is protected against additional neck or back pain and also helps to correct his posture.


Posture exercises are not a treatment, it is a type of support for those who want to maintain good posture.


Although many people still do not understand the concept of good posture, some yoga posture lessons will be good for your body.


This will help you adapt better to your body and eliminate any pain you may feel. Also, if you have questions about yoga postures that could improve your posture or other aspects of your life, you should contact a professional yoga instructor and ask for advice.

Fact - 31 million Americans experience low-back pain at any given time. If you are working professional, You will definitely have bad posture issues, With the above exercise You can eliminate them most of them.

But Still, You need more proper guided exercise from experts on how to fix the back pain, neck and forward head pain.

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