5 Stretches that improve your posture

Good posture isn’t just about standing up straight—it’s about keeping your body balanced and pain-free. Poor footwear, slouching at your desk, hours of lounging and phone-scrolling, even daily stressors can cause muscles to tighten up. This throws off body alignment and can lead to pain and poor posture.

Harold Danunciacao, PT, a physical therapist at Atlantic Health, shares five simple stretches that support healthy posture. He says, “These stretches focus on opening tight areas, improving mobility and reinforcing proper body alignment. Just move slowly, stay relaxed and stretch only within a pain-free range of motion.”

1. Seated thoracic lumbar extension with pectoralis stretch

This stretch targets the upper back and chest—two areas commonly affected by slouching.

Sit upright in a chair with your feet flat on the floor. Place your hands behind your head and gently arch your upper back, allowing your elbows to move out to the sides. You should feel a stretch across your chest and the front of your shoulders. Hold briefly, then return to neutral. Repeat several times, focusing on lengthening your spine rather than forcing the movement.

2. Chest and bicep stretch—Arms behind back

Tight chest and arm muscles can pull the shoulders forward, contributing to rounded posture.

Stand tall with your feet hip-width apart. Clasp your hands behind your back and straighten your arms as you gently lift them away from your body. Keep your chest lifted and your back straight. Hold the stretch when you feel it across your chest and the front of your arms, breathing steadily throughout.

3. Seated cervical rotation (neck rotation)

This stretch improves neck mobility and helps relieve tension caused by prolonged screen time.

Sit upright with your shoulders relaxed. Slowly turn your head to look over one shoulder, then return to center. Repeat on the other side. Keep your chin level and avoid tipping your head forward or backward. Smooth, controlled movement is key.

4. Seated cervical side bending (neck side stretch)

Side bending helps release tight muscles along the sides of the neck, which often become strained with poor posture. While seated upright, gently tilt your head so your ear moves toward one shoulder. Return to center and repeat on the opposite side. Keep your shoulders relaxed and your spine tall, avoiding any twisting or leaning forward.

5. Seated scapular retraction

Strong, mobile shoulder blades are essential for maintaining good posture. Sit or stand with your spine straight. Gently squeeze your shoulder blades together as if you’re trying to hold a pencil between them. Hold briefly, then relax and repeat. Avoid shrugging your shoulders upward—focus on drawing them back and down.

“If you practice these stretches regularly, you can reduce muscle pain and tightness, improve alignment, and make it easier to maintain good posture throughout your day,” says Harold. “Pair these stretches with mindful posture checks and movement breaks, and you’ll be on your way to standing—and sitting—taller.”

Published: January 06, 2026

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