I Asked ChatGPT How to Fix My Posture—Here Are the 12 Exercises It Suggested

Poor posture can cause back pain, fatigue, and muscle imbalance over time. This set of 12 targeted exercises strengthens muscles, improves flexibility, and promotes proper alignment. Following this plan regularly can enhance posture, reduce discomfort, and support overall body health.

1. 1. Chin Tucks

Sit or stand with your spine straight and shoulders relaxed. Gently tuck your chin toward your chest without bending your neck forward. Hold for a few seconds and release slowly. This exercise strengthens neck muscles and helps align the head with the spine.

2. 2. Shoulder Blade Squeezes

Sit or stand with a straight back and arms at your sides. Squeeze your shoulder blades together and hold for several seconds. Release slowly and repeat. This strengthens upper back muscles and counters forward shoulder posture.

3. 3. Wall Angels

Stand with your back against a wall, feet slightly away from it. Raise your arms to form a “goalpost” shape and slide them up and down the wall. Keep contact with your back and shoulders. This exercise improves shoulder mobility and upper back alignment.

4. 4. Cat-Cow Stretch

Start on your hands and knees, spine neutral. Arch your back upward like a cat, then slowly drop your belly and lift your head like a cow. Move with your breath in a controlled rhythm. This stretches and mobilizes the spine, reducing stiffness and improving posture.

5. 5. Plank

Lie face down and lift your body onto forearms and toes, keeping a straight line from head to heels. Engage your core and avoid sagging or raising your hips. Hold the position for 20–60 seconds. Planks strengthen the core muscles that support proper spinal alignment.

6. 6. Bridges

Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling while squeezing your glutes and holding for a few seconds. Lower slowly and repeat. Bridges strengthen glutes and lower back muscles, which help maintain upright posture.

7. 7. Chest Stretch

Stand in a doorway and place your forearms on the door frame. Step forward gently to stretch your chest muscles. Hold the stretch for 20–30 seconds. Stretching the chest prevents rounding of the shoulders and encourages open posture.

8. 8. Thoracic Extension

Sit on a chair with your hands behind your head. Gently arch your upper back over the backrest while keeping your lower back stable. Return to a neutral position slowly. This exercise improves upper spine mobility and counters slouching.

9. 9. Dead Bug

Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees. Slowly lower one arm and the opposite leg toward the floor while keeping your core engaged. Return to the starting position and repeat on the other side. Dead bugs strengthen the core and stabilize the spine.

10. 10. Bird Dog

Start on your hands and knees. Extend your right arm and left leg simultaneously, keeping your spine neutral, then switch sides. Move slowly and maintain balance. Bird dogs improve core strength, stability, and overall spinal alignment.

11. 11. Seated Rows (Resistance Band)

Sit with legs extended and loop a resistance band around your feet. Pull the band toward your torso while squeezing your shoulder blades together. Release slowly and repeat. This exercise strengthens upper back muscles and counteracts forward-slumping posture.

12. 12. Hip Flexor Stretch

Step one foot forward into a lunge position and lower your back knee toward the floor. Push your hips forward gently to stretch the front of the hip. Hold for 20–30 seconds and switch sides. Stretching hip flexors reduces anterior pelvic tilt, supporting better posture.

• Tags:
• Posture Improvement
• Core Strength
• Back Exercises
• Body Alignment
• Flexibility Training