The 10 Minute Workout to Improve Your Posture

Improve Your Posture - It Takes Just 10 Minutes a Day

Having a workout every day isn’t necessarily something every person thinks about, but when it comes to improving your posture, a daily workout is exactly what is needed.

Especially since just 10 minutes of a simple workout each day (that anyone could do) can greatly improve your overall posture.

Can you spare just 10 minutes a day for a good cause?

If you have spent any time over on the Correct Posture 101 page, you will know why having correct posture is so important to all of us.

In short, having correct posture enables our bodies to function at their highest potential. Your bones will be more efficient which allows your muscles to be used most effectively.

I don’t know about you, but I sure like to avoid feeling the aches and strains on my body that stems from having poor posture, pains like:

  • Neck ache
  • Bad back
  • Aching hips

The good thing is, these pains can be avoided by maintaining a correct posture.

The bad thing is, poor posture won’t improve all by itself and that’s where this 10 minute workout to improve your posture comes in.

Poor Posture Wont Fix Itself - Stop Sitting Around and Do Something About It

The benefits of regular light exercise are great, some of the benefits include:

  • excellent for controlling your weight
  • can help to improve your mood
  • promotes a better nights sleep

These few benefits don’t even include the positive affects certain types of workouts have on our posture, one such workout you’ll discover in just a moment.

Another interesting stat for you, according to the National Center for Health Statistics currently only 20.9% of adults over 18 years old meet the aerobic and muscle strengthening Physical Activity Guidelines, which is a minimum of 150 minutes (2 and a half hours) each week of moderate intensity activity.

Performing this 10 minute posture workout everyday is 70 minutes of light exercise already. Add in all the walking you do and you’re probably closer to the guidelines than you might think.

What can this 10 minute workout do for me?

This simple posture workout was designed to target an improvement to your overall posture, why target one area when you can target the entire thing in one go, right?

Some people don’t have too much free time so I wanted to give you something that wouldn’t take too long to perform and yet would still be a workout worth doing.

This workout is aimed at some of the most common postural problems such as, forward head posture or rounded shoulders, but can benefit anyone who suffers with any type of bad posture and is even good for those just wanting to loosen up some tight muscles to keep up their flexibility.

When someone has poor posture certain muscles become weak or even immobile, while other muscles take up the strain of the extra work load and gives you a nice pain to say thanks.

This 10 minute workout will help loosen up some of the tight muscles while strengthening weak muscles and thus improve your posture.

What Muscles or Muscle Groups Does the 10 Minute Posture Workout Target?

This posture workout will target a number of muscles in your body, here’s the list:

  • Pectoral Muscles – Pectoralis Major/Minor
  • Upper Back and Shoulders – Trapezius, Deltoids
  • Core Muscles – Rectus Abdominis, Transverse Abdominis, Obliques, Iliocostalis, Longissimus, Spinalis, Gluteals, Hip Flexors and Hip Extensors, Piriformis, Hamstrings. Shout out to bodybuilding-wizard.com for the core muscles list.

10 Minute Posture Workout Targets: Head and Neck, Shoulders, Back and Hips

So now you know how this 10 minute posture workout can help you, and why having correct posture and exercising is important, I think it’s time we dived into the workout itself.

Don’t worry, you’ll be finished soon, it only takes 10 minutes!

The 10 Minute Posture Workout

The workout below is broken down into the various exercises, including images, and how long you should be performing them for, to make it nice and easy to follow.

During this 10 minute posture workout you’ll start with a nice and easy, quick, warm up. This is followed by 4 main exercises and finally my favorite part, because it’s the same as the warm up, you’ll do a warm down.

OK so let’s start.

Warm Up – 1 Minute

Neck Circles – Start with putting your left ear toward your left shoulder, don’t be forceful but make sure to feel a stretch in the opposite side of your neck. Roll your head down so your chin is at your chest and then roll your head up so your right ear is toward the right shoulder. Next roll your head back so the front of your neck is stretched before finally rolling your head back onto your left side. Just do a few rotations in either direction.

Arm Circles – Hold your arms out to your side, 90 degrees to your body. Pointing to the sides, draw circles of roughly 8-10 inches in diameter, draw several circles in either direction. Again you don’t need to spend too long doing this.

Rear Fly – Hold your arms straight out in front of you at roughly shoulder height. Keep your arms straight while ‘pulling’ your arms out to the side and back, don’t force it on the back motion, we are only warming up after all. Return your arms back to the front facing start position and repeat several more times.

Forward/Backward Bending – Standing with your feet several inches apart and your legs straight, put both of your hands onto the front of each thigh. Keeping your legs straight and your hands on your thighs, bend forward as much as feels comfortable before returning back to start position. Next do exactly the same but bending backwards. Repeat several times.

As easy as that, the warm up is done, now time for the main exercises.

Pectoral Stretch – Total 2 Minutes

Tight chest muscles are a prime candidate for posture problems like having a forward head or having rounded shoulders. Performing this exercise is great to help loosen those tight chest muscles, which will help your head and shoulders go back to, or remain, in their correct positions.

Showing arm against door with elbow 90 degrees

Stand with your feet in a doorway and put your left arm on the door frame so that your elbow is at a 90 degree angle.

Left foot forward, right foot in doorway

Step forward between 6 and 8 inches with your left foot, keeping your right foot in the doorway and your left arm on the door frame.

Leaning into doorway

Lean into the doorway until you feel a stretch close to your armpit. Once you feel the stretch, hold this position for 30 seconds.

Repeat for the opposite side. Once done, repeat for both sides once again making it 2 stretches on each side totalling 2 minutes.

Wall Angels – Total 2 Minutes

This exercise is a strengthening exercise aimed at your upper back and shoulders, it also helps to loosen tight chest muscles. This exercise is great for stabilizing your shoulders and giving them back their flexibility, great for problems like rounded shoulders.

Head and shoulders should be against the wall

Stand against a wall and make contact to the wall with your head, shoulders and back. Your feet should be around 5 inches from the all, now tuck your chin in a little bit too.

Arms against wall with elbows bent at 90 degrees.

Lift your arms up to the wall so your arms are at 90 degrees and your elbows level with your chest. Your wrists and elbows should be touching the wall or as close to as possible.

Arms against wall raised with wrists and elbows touching wall

While maintaining the contact to the wall with your wrists and elbows, slowly raise your hands up towards the ceiling. Don’t rush the movements during this exercise, take your time, raise and lower your arms slowly.

Repeat this exercise for 2 minutes, it’s fine to split it up into 2 lots of 1 minute if you struggle or start to ache.

Planks – 2 Minutes

This simple exercise is great for strengthening your core muscles, primarily your abdominal muscles. Having a stronger core helps to reduce muscle imbalances which in turn helps to improve problems you might have with your back posture, such as sway back.

Lean onto and support weight with forearms

Go down onto your knees and with your arms at 90 degrees, supporting your weight on your forearms.

Straight line from ankles to shoulders

Move your legs away from your body, stretching yourself out, until you are resting on the tips of your toes and your knees are off the ground. You should have a straight line running from your feet, through your hips and to your shoulders.

Hold the completed position for up to 1 minute and perform twice totaling 2 minutes. If you can only do 30 seconds at a time, that’s fine, do 4 lots of 30 seconds.

The Bridge – 2 Minutes

Once again this exercise is great for strengthening your core muscles, only this time all of your core muscles. This is important because having a strong core is vital to maintaining a correct posture. This exercise will also help you to fully engage your hips, keeping or returning them to their correct position.

Showing laying flat with knees bent looking straight up to ceiling

Lay down on your back on the floor or mat and lift your knees towards your body until your feet are flat on the floor. Rest your arms by your sides and keep feet shoulder width apart.

Bridge - Straight line from knees through hips to shoulders.

Tense your abdominal muscles and glutes, this causes your lower back to go down into the floor. At this point lift your hips off of the ground until you can picture a straight line running from your knees, through your hips to your shoulders.

Hold this final position for 30 seconds before lowering back down to the ground. Repeat a further 3 times for a total of 4 lots of 30 seconds to complete the 2 minutes.

Warm Down – 1 Minute

Now for my favorite part of the whole workout, the warm down. This is exactly the same as the warm up, here’s a quick run down:

  1. Neck Circles – Tilt your head to your left ear, roll your head down to your chest, around to your right ear, roll head back and finally to left ear. Repeat several times in each direction.
  2. Arm Circles – Point arms out to side and draw circles with your hands of roughly 8 – 10 inches in diameter. Draw several circles in each direction.
  3. Rear Fly – Hold arms out straight in front, keeping arms straight pull out to side and back before returning to start position. Repeat several times.
  4. Forward/Backward Bending – Stand with legs straight and feet several inches apart, place hand on front of each thigh. Bend forward as far as you can, keeping your hands on your legs. Return to start and repeat for backward motion. Repeat several times each direction.

And that my friends is the complete 10 minute posture workout finished. As simple as that, not difficult was it?

To Round Off

As I have previously mentioned this workout isn’t just for those trying to fix their posture but it’s also great to get an overall stretch out of their bodies.

After completing this 10 minute posture workout, depending on the severity of your posture problems, you may ache a little bit but that is perfectly normal. This exercise was designed to not be too strenuous on your body while also giving your posture a good workout, so the aches will go shortly after finishing.

To get best results from this 10 minute workout to improve your posture I advise performing daily. It doesn’t matter when you do it, just make sure you get to squeeze it in each day, when you get up in the morning or before going to bed at night works fine, after all, it’s only 10 minutes.

If you want to learn about more specific postural problems, including which exercises are best for each problem, you can visit the correct posture 101 page where you’ll be able to narrow down your problem and visit the appropriate page for help.

What’s your top rated exercise or best practice to maintain or improve your posture? Let us know in the comments below.

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