7 Posture Stretches to Improve Your Posture

A poor posture is something almost everyone struggles with. Whether you're a student hunching over your computer to complete an assignment or a workaholic sitting up to meet a deadline, posture misalignment makes no exception. However, posture is more than just staying head-straight. The chronic pain at the back of your neck and the tension on your shoulders are products of an unhealthy spine — something most people pay no heed to, which brings us back to our question:

What can be done?

Reclaiming a sustainable and healthy spine alignment is nothing out of reach. As a chiropractic clinic, Total Health Chiropractic understands the effect posture misalignment has on one’s quality life. Here, we don't only address the symptoms but target the root causes by proactively integrating expert chiropractic care with practical strategies that you can do from the comfort of your home. All that it requires is the incorporation of the right stretches in your routine that not only relieve muscle tension but also unfold a path towards a healthier life.

Medical Note: The information broken below is not a substitute for professional medical assistance. If you are experiencing pain, injuries or have chronic conditions, please consult a certified medical professional or a chiropractor before resorting towards a stretching routine.

Here are 7 posture stretches that you can incorporate into your routine:

1. Chin Tucks

How to perform

Step 1: Sit or stand up straight while having your shoulders relaxed.

Step 2: Draw your chin back slowly, as though you are trying to make a “double chin.”

Step 3: Hold on to the second step for about 5 seconds, then relax. Repeat this 8–12 times in 1–2 sets.

Learn more about how Neck & Shoulder Pain can be addressed with chiropractic care.

2. Chest Opener Stretch

The perfect exercise to bid farewell to slouchy shoulders and tightened chest muscles. This stretch loosens the muscles and reduces forward shoulder posture to a great extent.

How to perform

Step 1: Lie face down with your hands placed under your shoulders.

Step 2: Inhale deeply as you gently lift your chest off the ground, using your back muscles (not just your arms). Keep your elbows slightly bent.

Step 3: Breathe steadily and hold for 20-30 seconds.

3. Hip Flexor Stretch

Most people who sit for extended periods are likely to have tight hip flexors. Stretching helps address the resultant issues that appear as anterior pelvic tilt and back strains amongst the patients.

How to perform

Step 1: Place your foot forward into a lunge, keeping your back knee on the ground.

Step 2: Maintain an upright torso (don’t lean forward too much) and gently push your hips forward until you feel a stretch in the front of your hip (on the side of your trailing leg).

Step 3: Hold for 20–30 seconds, then switch sides.

4. Seated Torso Twist

The Seated Torso Twist helps in improving thoracic spine mobility, which is crucial for a good posture. Other than this, it also facilitates in counteracting mid-back stiffness which often develops from extended sedentary periods.

How to perform

Step 1: Straighten your spine and seat yourself on the edge of a chair (you can also sit cross-legged on the floor).

Step 2: Place your left hand on your right knee and your right hand behind you.

Step 3: Then, gently twist your torso to the right, looking over your shoulder. Hold for 15–20 seconds.

Step 4: Repeat the step on the other side.

5. Child’s Pose

This is a relaxing stretch which helps in easing the tension in the lower back and shoulders. It calms the nervous system and aids in restoring the lost balance.

How to perform

Step 1: Start on all fours, then sit your hips back toward your heels.

Step 2: Walk your hands forward and lower your forehead to the ground (or rest it on a block or cushion).

Step 3: You can either stretch your arms out in front of or let them rest by your sides.

Step 4: Hold on for 30-60 seconds or more if possible.

6. Shoulder Blade Squeezes

This exercise helps your shoulders to reclaim their original position. The muscles in your upper back are strengthened by this, ensuring the reduction in slouching.

How to perform

Step 1: You can choose to either sit or stand with your back straight.

Step 2: Proceed with squeezing your shoulder blades together.

Step 3: Hold them together for 5-7 seconds then relax.

Step 4: Repeat the step 10-15 times if possible.

7. Cat-Cow

This dynamic stretch improves the spinal mobility, reduces the stiffness in the back, and encourages a significantly healthier range of motion. It is a yoga-inspired movement that restores the balance and relieves muscle tensions.

How to perform

Step 1: Get on all fours, with your hands under your shoulders and knees under your hips.

Step 2: Proceed with inhaling (cow), and as you do, drop your belly, lift your chest, and tilt your tailbone up and gently look forward. 

Step 3: Proceed with exhaling (Cat), and as you do, round your spine, tuck your chin and tailbone, and draw your navel towards your spine. 

Step 4: In a controlled rhythm, move between these two poses slowly at least for a 1-2 minutes. 

Tips for a Better Posture

• Quality sleep:

Avoid sleeping in twisted positions that may induce cramps. Also, make use of a pillow that supports the curves of your neck to avoid stiffness. 

• Consistent body mobility: 

Avoid a sedimentary state and actively try to walk and stretch for a few minutes every hour.

• Ergonomic workstation: 

Set up a work station that supports your posture rather than shrinking it. 

Visit our Headaches & Migraines to learn how posture correction can help.

Let Us Take It From Here

Does your posture bother you? Are you the one trying to seek remedies? In that case, the chiropractic experts at Total Health Chiropractic are here for you. 

Call us at +65 6224 6326 or visit Total Health Chiropractic Singapore and let us help you stand taller, healthier with small steps along the way.