7 top physical therapy exercises that can improve your posture

Your posture likely isn’t something that you think about on a daily basis. But it’s important to take note of when your neck is overextended or your shoulders are slouched, because poor posture can lead to issues in the future.

It can feel like posture is difficult to adjust because it’s often unconscious as we walk, sit or even just stand in place. But there are a variety of exercises that physical therapists recommend to help you make gradual adjustments to improve your posture.

We’ll talk about the importance of good posture as well as physical therapy exercises that can improve it.

Why it’s important to improve your posture with physical therapy exercises

Your posture refers to your body’s position as you sit, stand and move. Having proper posture can benefit many facets of your life, especially your physical health. It can help your body in many ways, including:

• Increased energy levels.
• Improved balance.
• Decreased musculoskeletal pain.
• Improved lung capacity.
• Improved blood circulation. 

Poor posture has been linked to a variety of painful medical issues, including back pain, joint degeneration and spinal dysfunction. 

Proper posture can refer to a variety of characteristics that change based on the position, but it usually includes:

• Keeping your chin tucked.
• Shoulders that are set back and down.
• Natural spine, meaning it’s not hunched over or extended.
• Keeping your head centered on your shoulders.

7 physical therapy exercises to improve your posture

Postural adjustments are a common physical therapy service. One of the most effective ways that a physical therapist can help improve your posture is through targeted exercises. The goal of these exercises is to strengthen the muscles that increase support and alignment in areas that impact your posture, such as your back, shoulder and neck. They also help to stretch and lengthen the affected muscles.

Here are seven physical therapy exercises that can help improve your posture by strengthening your muscles:

• Forward lunge — Stand with your feet shoulder width apart. Take one step forward with your right leg and lower the left knee down so that your right knee is at a 90-degree angle with your left leg extended behind you. Return to the starting position to switch to the opposite leg. Repeat as directed by your physical therapist. This exercise lengthens your hip muscles and improves your balance. 
• Overhead arm raise — Sit on a chair with your feet flat on the floor. Tuck in your lower back to engage your core with your arms resting at your sides. Raise them over your head until they meet in the middle before bringing them back down to the starting position. Repeat as directed by your physical therapist. This exercise improves your core strength, which impacts your postural support as you move.
• Forearm plank — Lie with your front side facing the floor. Put your forearms parallel to each other,  shoulder width apart. Your feet should also be hip width apart and your torso should be lifted off the floor. Hold this position for approximately 30 seconds before bringing your knees down to rest. Repeat as directed by your physical therapist. A plank improves your core and back strength.
• Thoracic extension — Lie on your back with a foam roller under your shoulder blades. Place your hands underneath your head and pull your elbows together. Gently lean backward over the roller so that your thoracic (upper back) is extended. Hold the position for several seconds before returning to the starting position. Repeat as directed by your physical therapist. This exercise strengthens and lengthens your back muscles. 
• Superman — Lie facedown on the floor or a mat with your arms over your head. Simultaneously lift your arms and legs upward so your body is arched. Hold the position for several seconds before returning to the start position. Repeat as directed by your physical therapist. This exercise strengthens your back and abdominal muscles.  
• Head retraction — Lie on your back with your feet planted on the floor so that your knees are bent. Pull your chin down toward your chest. Hold the position for up to 15 seconds before returning to the starting position. Repeat as directed by your physical therapist. This exercise strengthens your neck muscles.
• Cat-cow — Put your hands and knees on the floor a shoulder width apart. Round your back and tuck in your chin as you inhale a breath (cat). Then arch your back and lift your chin as you exhale (cow). Repeat this exercise as directed by your physical therapist. This exercise stretches your back, hip and core muscles while strengthening your spinal muscles.

Armor Physical Therapy can walk you through physical therapy exercises to improve your posture

Postural awareness isn’t easy to develop on your own. At Armor Physical Therapy, we can point out where you need adjustments to prevent medical issues in the future. We can walk you through safe and effective physical therapy exercises that will stretch and strengthen your muscles to improve your posture as well as your balance and coordination.

Call us or request an appointment today to learn physical therapy exercises to improve your posture.