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Posture Strengthening Exercises

Are you slumped in your chair as you read this? If so, this section was made for you!


-Sit up straight with elbows at sides and bent to 90 degrees (right angle)Waxing. 

-Push shoulders together and down, with palms facing the floor.

-Make a waxing motion in the air while maintaining the above position.

-Keep elbows "glued" to sides while completing motion.

-Do this for 20 seconds.

-Repeat 4 times.

-Stand against wall with feet shoulder width apart. 

-Gently press low back against wall.

-Place back of elbows, forearms, and wrists against wall.

-Bring arms up and down slowly in a small arc of motion while keeping elbows in contact with wall.

-Repeat 10 times.




-Lie on either side with your arm resting against your side.Side. 

-Bring hand up to ceiling and back down slowly.

-As your arm comes up, your shoulder blade should move back towards other shoulder blade.

-Do 3 sets of 5-10 repetitions.


-Lie on stomach on a pillow, with forehead resting on a rolled towel to keep neck in neutral.Prone. 

-Bring arms out to sides with elbows bent to 90 degrees.

--Lift arms up while squeezing shoulder blades together.

-Hold each 3-5 seconds, and do 3 sets of 5-10 repetitions.


-Sit up straight on a chair.Theraband. 

-Keep elbows very close to sides and pull back on a resistive band as shoulder blades come back and down.

-Return to start position slowly.

-Do 3 sets of 5 repetitions.

Isometric Abdominal Exercise

-Sit in chair with back supported.Isometric Abdominal Exercise. 

-Tighten stomach as if someone were going to punch it.

-Press fingers into abdomen and tighten abdominals even more to resist pressure of fingers.

-Keep breathing.

-Hold 15 seconds.

-Repeat 5 times


-Stand with buttocks, and back, against wall.

-Bring feet 12" from wall. Keep back against wall.Wall Slide. 

-Lower down until knees are bent to about 60 degrees keeping abdominals tight.

 -Rise back up to where knees are slightly bent.

 -Do 3 sets of 10 repetitions.


-Sit at edge of chair with feet slightly behind knees.Sit to Stand. 

-Stand up while keeping neck erect and spine erect.

-Your back should not bend forward.

-Immediately return to sitting, but do not put full weight on chair.

-Do 3 sets of 10 repetitions slowly.