If you’re reading this with your shoulders hunched forward and your neck craned toward the screen… you’re definitely not alone (and sorry for calling you out).
Poor posture has become the modern problem. We’re sitting more than ever at desks, in cars, on the couch, and after a while, all that sitting shows up in the body. Tight hips, rounded shoulders, stiff neck and a sore lower back.
But the good news is: you can absolutely improve it. You don’t need to spend hours stretching or sign up for a fancy mobility course. A few simple moves (done consistently) can go a long way toward opening things up and getting your body moving the way it should again.
So, if you’re feeling stiff, sore or just stuck in a bit of a posture rut – this one’s for you.
Let’s get into it.
1. Chest opener stretch
When your shoulders are constantly pulled forward (hello, desk life), the muscles through your chest get tight. This pulls your whole upper body out of alignment. A simple chest opener can help loosen things up and bring your posture back into balance.
How to do it:
• Stand tall or kneel on the floor.
• Clasp your hands behind your back (use a towel if your hands don’t quite meet).
• Gently pull your shoulders back and down, opening through your chest.
• Hold for 20–30 seconds.
2. Wall angels
Wall angels are great for strengthening the muscles of your upper back and shoulders, which helps pull everything into better alignment. Plus, they’re a great way to counteract that ‘hunched’ look from too much sitting.
How to do it:
• Stand with your back flat against a wall, feet about a foot away.
• Press your lower back, upper back, and head gently into the wall.
• Raise your arms up into a ‘goalpost’ shape, elbows bent at 90 degrees, with the backs of your hands touching the wall.
• Slowly slide your arms up and down, like making a snow angel, keeping contact with the wall.
• Repeat 10–12 times.
3. Cat-cow stretch
One of the best ways to loosen up your spine and improve mobility. This one’s especially great first thing in the morning or after a long day at the desk.
How to do it:
• Start on all fours, with your hands under your shoulders and knees under your hips.
• Inhale and arch your back, lifting your head and tailbone (cow).
• Exhale and round your spine, tucking your chin to your chest (cat).
• Move slowly between the two for 8–10 rounds of breath.
4. Hip flexor stretch
Tight hips are another big contributor to poor posture, especially if you’re sitting all day. Loosening up your hip flexors can help bring your pelvis back into better alignment, which supports the whole spine.
How to do it:
• Start in a half-kneeling position, one foot forward, one knee on the ground.
• Gently shift your hips forward until you feel a stretch through the front of your back leg/hip.
• Keep your chest tall and avoid leaning forward.
• Hold for 20–30 seconds each side.
5. Neck Stretch
Most of us carry a lot of tension in the neck and shoulders. Loosening up the neck can release a lot of that stress and make it easier to hold your head in a more natural position.
How to do it:
• Sit or stand tall.
• Gently tilt your ear toward one shoulder (no forcing).
• Hold for 20 seconds, then repeat on the other side.
• You can deepen the stretch slightly by using your hand to apply light pressure on your head.
Improving posture doesn’t have to be complicated or time-consuming.
These five simple stretches (done a few times a week) can help you move better, feel less stiff, and start to undo some of the effects of modern life.
So next time you catch yourself hunched over your phone or slumped at your desk, take a few minutes, move through these stretches, and give your body a reset. Your future self will thank you for it.
Written by Luke Nivison-Smith, the founder of Movement Innovation, with over 13 years of personal training experience. Interested in training, register for a 7 Day Free Trial.
