{"id":56550,"date":"2023-11-01T11:39:03","date_gmt":"2023-11-01T11:39:03","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=56550"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"stretches-to-improve-posture","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/","title":{"rendered":"20 Stretches to Improve Posture for the Perfect Alignment"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Stretching_to_Improve_Your_Posture\" >Stretching to Improve Your Posture<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Safety_Tips_Before_Stretching_to_Improve_Your_Posture\" >Safety Tips Before Stretching to Improve Your Posture<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Exercises_and_Stretches_to_Improve_Posture\" >Exercises and Stretches to Improve Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Top_5_Best_Stretches_to_Improve_Posture_in_Your_Lower_Body\" >Top 5 Best Stretches to Improve Posture in Your Lower Body<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Pyramid_Pose\" >Pyramid Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Kneeling_Hip_Flexor_Stretch\" >Kneeling Hip Flexor Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Standing_Forward_Bend\" >Standing Forward Bend<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Downward-Facing_Dog\" >Downward-Facing Dog<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Standing_Cat-Cow\" >Standing Cat-Cow<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Top_5_Best_Stretches_to_Improve_Posture_In_Your_Core\" >Top 5 Best Stretches to Improve Posture In Your Core<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Plank\" >Plank\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#The_Bird-Dog_Exercise\" >The Bird-Dog Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Pigeon_Pose\" >Pigeon Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Active_Childs_Pose\" >Active Child\u2019s Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Dead_Bug_Exercise\" >Dead Bug Exercise<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Top_5_Best_Stretches_to_Improve_Back_Posture\" >Top 5 Best Stretches to Improve Back Posture<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Traditional_Cat-Cow_Pose\" >Traditional Cat-Cow Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#High_Plank\" >High Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Side_Plank\" >Side Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Spine_Stretch\" >Spine Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Thoracic_Release\" >Thoracic Release<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Top_5_Best_Stretches_to_Improve_Posture_and_Flexibility_In_Your_Shoulders\" >Top 5 Best Stretches to Improve Posture and Flexibility In Your Shoulders<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Shoulder_Rolls\" >Shoulder Rolls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Pec_Minor_Stretch\" >Pec Minor Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Fascia_Release_Exercise\" >Fascia Release Exercise\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Half_Cobra_Pose\" >Half Cobra Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Forward-Head_Correction_Exercises\" >Forward-Head Correction Exercises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Does_Stretching_Improve_Posture\" >Does Stretching Improve Posture?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#How_Does_Stretching_Improve_Posture\" >How Does Stretching Improve Posture?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Will_I_Discover_How_to_Improve_Posture_With_Stretches_as_a_Beginner\" >Will I Discover How to Improve Posture With Stretches as a Beginner?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Can_I_Discover_How_to_Improve_My_Seated_Posture\" >Can I Discover How to Improve My Seated Posture?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Seated_Stretch_for_Neck_and_Shoulder_Posture\" >Seated Stretch for Neck and Shoulder Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Seated_Stretch_for_Back_Posture\" >Seated Stretch for Back Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#Seated_Stretch_for_Lower_Back_Posture\" >Seated Stretch for Lower Back Posture<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Reduced mobility, chronic pain, poor self-esteem, and remote work are some reasons you might wish to seek the perfect alignment. Finding stretches to improve posture is one of the most affordable ways to achieve better alignment, mobility, self-esteem, and a happier remote life.<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=stretches_to_improve_posture&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=stretches_to_improve_posture\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sitting for long periods or slouching over a remote desk at home isn\u2019t good for your posture. Fortunately, techniques to improve your posture with stretches at home costs you nothing. It also brings many benefits, including a happier life, improved health, and better aging.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Stretching_to_Improve_Your_Posture\"><\/span><b>Stretching to Improve Your Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Harvard Medical School says it\u2019s never too late to <\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/is-it-too-late-to-save-your-posture\"><span style=\"font-weight: 400;\">save your posture<\/span><\/a><span style=\"font-weight: 400;\"> with stretches (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/is-it-too-late-to-save-your-posture\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). However, the improvement won\u2019t be as significant from posture stretches if you\u2019ve got a spinal cord injury. Please speak to your physician before doing any stretches.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Safety_Tips_Before_Stretching_to_Improve_Your_Posture\"><\/span><b>Safety Tips Before Stretching to Improve Your Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cary Orthopedics warns of muscle injuries with common <\/span><a href=\"https:\/\/www.caryortho.com\/7-stretching-mistakes-and-how-to-avoid-them\/\"><span style=\"font-weight: 400;\">stretching mistakes<\/span><\/a><span style=\"font-weight: 400;\"> you should avoid (<\/span><a href=\"https:\/\/www.caryortho.com\/7-stretching-mistakes-and-how-to-avoid-them\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Bouncing, not warming up, and overstretching muscles can lead to injuries and pain. Instead, the Mayo Clinic suggests six safety tips for safe <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/stretching\/art-20047931\"><span style=\"font-weight: 400;\">stretching<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/stretching\/art-20047931\"><span style=\"font-weight: 400;\">38<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stick to three to four times weekly to ensure success in stretching and flexibility,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch as many of your major <a href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/\">muscle groups<\/a> as possible, including\u00a0 your chest,\u00a0 abdominal muscles, back, legs (calves, quadriceps, hamstrings), hips, and shoulders,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use symmetry to practice stretching for posture and flexibility safely,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use smooth and gentle movements in your stretches, like in yoga and tai-chi,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Never attempt your pain level; muscle tension is normal, but you shouldn\u2019t feel pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t stretch to warm up your muscles because cold muscles can be more prone to injuries. Instead, warm up before your stretch.\u00a0<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercises_and_Stretches_to_Improve_Posture\"><\/span><b>Exercises and Stretches to Improve Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You&#8217;ll work from your lower body to your shoulders to give you a full-body stretch for every muscle from your toes to your head. Various stretches work for multiple muscles but focus on major muscles in each section for optimal alignment from top to bottom.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Please note you\u2019ll find tutorials for some stretches to help you practice them safely.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Top_5_Best_Stretches_to_Improve_Posture_in_Your_Lower_Body\"><\/span><b>Top 5 Best Stretches to Improve Posture in Your Lower Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><a href=\"https:\/\/training.seer.cancer.gov\/anatomy\/muscular\/groups\/lower.html\"><span style=\"font-weight: 400;\">Muscles of the lower extremities<\/span><\/a><span style=\"font-weight: 400;\"> include the glutes, hip flexors, hamstrings, calves, and quadriceps (<\/span><a href=\"https:\/\/training.seer.cancer.gov\/anatomy\/muscular\/groups\/lower.html\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). You won\u2019t work each muscle with every stretch. Some stretches will work muscles in other groups of your body. However, these stretches work for the lower body.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pyramid_Pose\"><\/span><b>Pyramid Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Registered yoga teacher Anne Pizer suggests using the <\/span><a href=\"https:\/\/www.verywellfit.com\/pyramid-pose-parsvottonasana-3567100\"><span style=\"font-weight: 400;\">pyramid pose<\/span><\/a><span style=\"font-weight: 400;\"> to target your hamstrings (<\/span><a href=\"https:\/\/www.verywellfit.com\/pyramid-pose-parsvottonasana-3567100\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). The pyramid stretches your spine and shoulders to improve your full-body posture. However, don\u2019t grasp your shins and avoid a narrow stance.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=u7nFSf7JMSs\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Kneeling_Hip_Flexor_Stretch\"><\/span><b>Kneeling Hip Flexor Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">S\u014dl Physical Therapy recommends the <\/span><a href=\"https:\/\/solpt.com\/why-would-my-physical-therapist-have-me-do-the-kneeling-hip-flexor-stretch\/\"><span style=\"font-weight: 400;\">kneeling hip flexor stretch<\/span><\/a><span style=\"font-weight: 400;\"> to target the lower body and back for improved posture (<\/span><a href=\"https:\/\/solpt.com\/why-would-my-physical-therapist-have-me-do-the-kneeling-hip-flexor-stretch\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). It targets your hip flexor muscles to improve flexibility and relieve tension in the lower body. Meanwhile, it works well if you sit a lot or suffer from back pain.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=Q4Ko275cluo\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standing_Forward_Bend\"><\/span><b>Standing Forward Bend<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dr. Andrew Weil suggests using the <\/span><a href=\"https:\/\/www.drweil.com\/health-wellness\/balanced-living\/exercise-fitness\/standing-forward-bend-pose\/\"><span style=\"font-weight: 400;\">standing forward bend<\/span><\/a><span style=\"font-weight: 400;\"> pose to stretch your glutes, calves, hamstrings, and hip muscles (<\/span><a href=\"https:\/\/www.drweil.com\/health-wellness\/balanced-living\/exercise-fitness\/standing-forward-bend-pose\/\"><span style=\"font-weight: 400;\">35<\/span><\/a><span style=\"font-weight: 400;\">). It may also help stimulate core organs and muscles to improve more than your lower body posture. As a beginner, you don\u2019t have to touch the floor.<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=0kOOvLPN23Q\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=stretches_to_improve_posture\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/6.jpg\" alt=\"stretches to improve posture\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=stretches_to_improve_posture\">\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Downward-Facing_Dog\"><\/span><b>Downward-Facing Dog<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Boston University recommends the <\/span><a href=\"https:\/\/www.bu.edu\/wellness\/six-reasons-to-practice-downward-dog\/\"><span style=\"font-weight: 400;\">downward-facing dog<\/span><\/a><span style=\"font-weight: 400;\"> pose to help improve posture and stretch lower body muscles (<\/span><a href=\"https:\/\/www.bu.edu\/wellness\/six-reasons-to-practice-downward-dog\/\"><span style=\"font-weight: 400;\">34<\/span><\/a><span style=\"font-weight: 400;\">). It helps lengthen the calves, hamstrings, upper body, and spine. A partial inversion pose gently shifts the typical pressure from r your spinal vertebrae and helps elongate the spine for the ideal alignment.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=j97SSGsnCAQ\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standing_Cat-Cow\"><\/span><b>Standing Cat-Cow<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dr. Dany Baby suggests using the standing <\/span><a href=\"https:\/\/www.medicinenet.com\/how_to_do_the_cat_cow_pose_to_help_stretch_back\/article.htm\"><span style=\"font-weight: 400;\">cat-cow pose<\/span><\/a><span style=\"font-weight: 400;\"> to improve posture and stretch muscles (<\/span><a href=\"https:\/\/www.medicinenet.com\/how_to_do_the_cat_cow_pose_to_help_stretch_back\/article.htm\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). It works your hip flexors, diaphragm, core, and upper body to achieve improved posture throughout your body. However, loosen your wrists before starting.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=f4KnU-IRk38\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=stretches_to_improve_posture\">Keep yourself in prime shape <\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Top_5_Best_Stretches_to_Improve_Posture_In_Your_Core\"><\/span><b>Top 5 Best Stretches to Improve Posture In Your Core<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your core resides in the <\/span><a href=\"https:\/\/training.seer.cancer.gov\/anatomy\/muscular\/groups\/trunk.html\"><span style=\"font-weight: 400;\">trunk<\/span><\/a><span style=\"font-weight: 400;\">, including the abdominal and pelvic muscles (<\/span><a href=\"https:\/\/training.seer.cancer.gov\/anatomy\/muscular\/groups\/trunk.html\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). Core stretches will target the muscles for an improved posture within this region. However, they may also target muscles outside the core area.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plank\"><\/span><b>Plank\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Cleveland Clinic explains why you should <\/span><a href=\"https:\/\/health.clevelandclinic.org\/plank-exercise-benefits\/\"><span style=\"font-weight: 400;\">start doing planks<\/span><\/a><span style=\"font-weight: 400;\"> to help improve posture and stretch your muscles (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/plank-exercise-benefits\/\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">). Strengthening your core muscles can help to maintain good posture.\u00a0 The plank exercise strengthens your core, which can protect the spine and improve your lower back position.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=BQu26ABuVS0\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Bird-Dog_Exercise\"><\/span><b>The Bird-Dog Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Rush Chiropractic Center recommends using the <\/span><a href=\"https:\/\/nashville-chiropractor.com\/how-to-do-the-bird-dog-exercise\/\"><span style=\"font-weight: 400;\">bird-dog exercise<\/span><\/a><span style=\"font-weight: 400;\"> to achieve better posture through stretching (<\/span><a href=\"https:\/\/nashville-chiropractor.com\/how-to-do-the-bird-dog-exercise\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). It targets the lower back, spine, and core activation to improve your posture and spinal stability. However, don\u2019t push it if your pelvis or torso hurts.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=QQot16miua8\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pigeon_Pose\"><\/span><b>Pigeon Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">WebMD suggests the <\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/how-to-do-pigeon-yoga-pose\"><span style=\"font-weight: 400;\">pigeon pose<\/span><\/a><span style=\"font-weight: 400;\"> targets muscles in the back, groin, thighs, hips, and core (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/how-to-do-pigeon-yoga-pose\"><span style=\"font-weight: 400;\">36<\/span><\/a><span style=\"font-weight: 400;\">). It also targets the psoas muscle, which plays a key role in core stability, flexibility, and posture. Meanwhile, it also targets the piriformis muscle that joins your spine and buttocks.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=0NvqT1j3000\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Active_Childs_Pose\"><\/span><b>Active Child\u2019s Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">WebMD suggests an active <\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/how-to-do-childs-pose\"><span style=\"font-weight: 400;\">child\u2019s pose<\/span><\/a><span style=\"font-weight: 400;\"> to improve posture and stretch the right muscles (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/how-to-do-childs-pose\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). The pose stretches your oblique muscles along your sides. Meanwhile, it also incorporates your glutes, hamstrings, shoulders, and back muscles.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=CI_JxcErfO0\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dead_Bug_Exercise\"><\/span><b>Dead Bug Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Yorkville Sports Medicine Clinic recommends the <\/span><a href=\"https:\/\/www.yorkvillesportsmed.com\/blog\/the-dead-bug-exercise-and-how-you-can-do-it-perfectly\"><span style=\"font-weight: 400;\">dead bug exercise<\/span><\/a><span style=\"font-weight: 400;\"> for improved posture (<\/span><a href=\"https:\/\/www.yorkvillesportsmed.com\/blog\/the-dead-bug-exercise-and-how-you-can-do-it-perfectly\"><span style=\"font-weight: 400;\">40<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s a physical therapy movement to target the core muscles. It targets the oblique muscles around your core, the pelvic muscles, and the spine.\u00a0\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=8NBNM8haZx0\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/glute-stretches\/\"><i>10 Glute Stretches for Instant Relief<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Top_5_Best_Stretches_to_Improve_Back_Posture\"><\/span><b>Top 5 Best Stretches to Improve Back Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Lower back muscles, diaphragmatic muscles, and the thorax are also part of the <\/span><a href=\"https:\/\/training.seer.cancer.gov\/anatomy\/muscular\/groups\/trunk.html\"><span style=\"font-weight: 400;\">trunk muscles<\/span><\/a><span style=\"font-weight: 400;\"> required to stretch for an improved back posture (<\/span><a href=\"https:\/\/training.seer.cancer.gov\/anatomy\/muscular\/groups\/trunk.html\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). Indeed, the core and back muscles can work similarly to improve your overall posture in your trunk.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Traditional_Cat-Cow_Pose\"><\/span><b>Traditional Cat-Cow Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Spinal Care Clinics recommend the traditional <\/span><a href=\"https:\/\/www.spinalcareclinics.co.uk\/blog\/back-pain-exercise\/\"><span style=\"font-weight: 400;\">cat-cow pose<\/span><\/a><span style=\"font-weight: 400;\"> for improved back posture (<\/span><a href=\"https:\/\/www.spinalcareclinics.co.uk\/blog\/back-pain-exercise\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s excellent for back pain and strengthens and stretches muscles around your spine to improve posture. It also targets the neck and core muscles.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=tT00XNqJ3uA\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=stretches_to_improve_posture\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502.png\" alt=\"stretches to improve posture\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High_Plank\"><\/span><b>High Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Cleveland Clinic also suggests variations of <\/span><a href=\"https:\/\/health.clevelandclinic.org\/plank-exercise-benefits\/\"><span style=\"font-weight: 400;\">planks<\/span><\/a><span style=\"font-weight: 400;\">, including a modified or high plank (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/plank-exercise-benefits\/\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">). <a href=\"https:\/\/betterme.world\/articles\/modified-plank\/\">Modified planks<\/a> also target numerous muscle groups, like the abdominal muscles, obliques, and lower back muscles. It\u2019s a <a href=\"https:\/\/betterme.world\/articles\/core-workout-tips-and-exercises-you-need-to-know\/\">core workout<\/a> that helps strengthen other muscle groups.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=EKZfeoVuPbE\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side_Plank\"><\/span><b>Side Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Better Me Health Coaching suggests using the <\/span><a href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/\"><span style=\"font-weight: 400;\">side plank<\/span><\/a><span style=\"font-weight: 400;\"> to work muscles in your back for improved posture (<\/span><a href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/\"><span style=\"font-weight: 400;\">32<\/span><\/a><span style=\"font-weight: 400;\">). It strengthens and stretches the quadratus lumborum muscle along your spine. In addition, it works muscles in your core, lower body, and upper body.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=9dNL_mtObGQ\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Spine_Stretch\"><\/span><b>Spine Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Harvard Medical School emphasizes how <\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/stretching-and-strengthening-are-key-to-healing-and-preventing-back-pain\"><span style=\"font-weight: 400;\">stretching and strengthening<\/span><\/a><span style=\"font-weight: 400;\"> muscles are vital to overall wellness (<\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/stretching-and-strengthening-are-key-to-healing-and-preventing-back-pain\"><span style=\"font-weight: 400;\">37<\/span><\/a><span style=\"font-weight: 400;\">). Stretching your spine can help improve posture while decreasing your back pains. Reinforcing the spine also prevents future posture problems.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=ShRHEbxZ9l0\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Thoracic_Release\"><\/span><b>Thoracic Release<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dr. Adam Behm suggests using <\/span><a href=\"https:\/\/www.behmmjc.com\/blog\/the-importance-of-thoracic-spine-mobility\"><span style=\"font-weight: 400;\">thoracic spine mobility<\/span><\/a><span style=\"font-weight: 400;\"> stretches to improve spinal curvature (<\/span><a href=\"https:\/\/www.behmmjc.com\/blog\/the-importance-of-thoracic-spine-mobility\"><span style=\"font-weight: 400;\">43<\/span><\/a><span style=\"font-weight: 400;\">). The thoracic spine is responsible for flexibility, rotation, and extension, and the lower spine is responsible for stability. Correcting the spine creates a better posture.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=nTxbbIlbCdU\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=stretches_to_improve_posture\">set this plan in motion<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Top_5_Best_Stretches_to_Improve_Posture_and_Flexibility_In_Your_Shoulders\"><\/span><b>Top 5 Best Stretches to Improve Posture and Flexibility In Your Shoulders<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><a href=\"https:\/\/training.seer.cancer.gov\/anatomy\/muscular\/groups\/upper.html\"><span style=\"font-weight: 400;\">Upper extremity muscles<\/span><\/a><span style=\"font-weight: 400;\"> include the biceps, triceps, deltoid, and brachioradialis\u00a0 (<\/span><a href=\"https:\/\/training.seer.cancer.gov\/anatomy\/muscular\/groups\/upper.html\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">). You\u2019ll work on these muscle groups to regain the correct posture in your upper body. Some stretches might work on your core or back. However, these stretches mainly target your shoulders.\u00a0\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Shoulder_Rolls\"><\/span><b>Shoulder Rolls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lana Burgess from Medical News Today recommends <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324647\"><span style=\"font-weight: 400;\">shoulder stretches<\/span><\/a><span style=\"font-weight: 400;\"> or rolls to relieve muscle tightness (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324647\"><span style=\"font-weight: 400;\">45<\/span><\/a><span style=\"font-weight: 400;\">). Shoulder rolls can reduce muscle tension and support the range of motion.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=IKJZL4hvppw\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pec_Minor_Stretch\"><\/span><b>Pec Minor Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Our experts at Better Me suggest <\/span><a href=\"https:\/\/betterme.world\/articles\/chest-stretches\/\"><span style=\"font-weight: 400;\">chest stretch<\/span><\/a><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/exercises-to-improve-posture\/\"> exercises to improve posture<\/a>, flexibility, and range of motion (<\/span><a href=\"https:\/\/betterme.world\/articles\/chest-stretches\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). A pec minor stretch like the tutorial will help you improve your posture. However, it also releases tension in your upper back to help you enhance back posture.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=SR5JeNEYneY\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fascia_Release_Exercise\"><\/span><b>Fascia Release Exercise\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dr. Dan Brennan from WebMD confirms how <\/span><a href=\"https:\/\/www.webmd.com\/pain-management\/what-to-know-myofascial-release-therapy\"><span style=\"font-weight: 400;\">myofascial release<\/span><\/a><span style=\"font-weight: 400;\"> can helps improve your upper body posture (<\/span><a href=\"https:\/\/www.webmd.com\/pain-management\/what-to-know-myofascial-release-therapy\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">). Myofascial tissue connects every joint, bone, and muscle. Only experts perform myofascial therapy, but you can enjoy a simple fascia release exercise at home.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=AH_K-haW3uM\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Half_Cobra_Pose\"><\/span><b>Half Cobra Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">WebMD suggests variations of the <\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/how-to-do-cobra-pose\"><span style=\"font-weight: 400;\">cobra pose<\/span><\/a><span style=\"font-weight: 400;\"> to help improve upper body posture (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/how-to-do-cobra-pose\"><span style=\"font-weight: 400;\">39<\/span><\/a><span style=\"font-weight: 400;\">). One popular variation is the half cobra pose, which works similar muscles in your body. However, it also works the neck, shoulder, and upper body muscles to improve your posture.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=9CR3LLergjs\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Forward-Head_Correction_Exercises\"><\/span><b>Forward-Head Correction Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The forward-head posture is typical in people who sit too much for remote work. Meanwhile, your chin leans forward, which you can correct with chiropractic exercises. Dr. David Oliver, a chiropractor, recommends <\/span><span style=\"font-weight: 400;\">three practices<\/span><span style=\"font-weight: 400;\"> to improve a forward-head posture (<\/span><a href=\"https:\/\/www.youtube.com\/watch?v=6C-wfV27bzI\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=6C-wfV27bzI\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/upper-back-stretches\/\"><i> 8 Upper Back Stretches for Mild Back Pain<\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Does_Stretching_Improve_Posture\"><\/span><b>Does Stretching Improve Posture?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, Harvard Medical School confirms strengthening the back, chest, and core muscles with stretches will <\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/is-it-too-late-to-save-your-posture\"><span style=\"font-weight: 400;\">save your posture<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/is-it-too-late-to-save-your-posture\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). You can improve your posture through stretching, even if you\u2019ve had poor posture for years. Stretching is a crucial component of fixing it.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Does_Stretching_Improve_Posture\"><\/span><b>How Does Stretching Improve Posture?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Improving muscle strength can help improves your posture. Harvard Medical School explains how <\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-importance-of-stretching\"><span style=\"font-weight: 400;\">stretching<\/span><\/a><span style=\"font-weight: 400;\"> is essential to maintain muscle flexibility and joint mobility (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-importance-of-stretching\"><span style=\"font-weight: 400;\">42<\/span><\/a><span style=\"font-weight: 400;\">). Coastal Orthopedics shares how tight or weak muscles lead to bad <\/span><a href=\"https:\/\/www.coastalorthoteam.com\/blog\/the-role-of-posture-and-health-good-vs-bad\"><span style=\"font-weight: 400;\">posture<\/span><\/a><span style=\"font-weight: 400;\"> and vice versa (<\/span><a href=\"https:\/\/www.coastalorthoteam.com\/blog\/the-role-of-posture-and-health-good-vs-bad\"><span style=\"font-weight: 400;\">44<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Will_I_Discover_How_to_Improve_Posture_With_Stretches_as_a_Beginner\"><\/span><b>Will I Discover How to Improve Posture With Stretches as a Beginner?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can improve your posture with stretches, even if you\u2019ve never stretched. Injuring yourself on the first stretch will discourage you from continuing or hurting yourself. However, please listen to Cary Orthopedics about which <\/span><a href=\"https:\/\/www.caryortho.com\/7-stretching-mistakes-and-how-to-avoid-them\/\"><span style=\"font-weight: 400;\">mistakes<\/span><\/a><span style=\"font-weight: 400;\"> to avoid while stretching (<\/span><a href=\"https:\/\/www.caryortho.com\/7-stretching-mistakes-and-how-to-avoid-them\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Can_I_Discover_How_to_Improve_My_Seated_Posture\"><\/span><b>Can I Discover How to Improve My Seated Posture?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The New York Times recommends <\/span><a href=\"https:\/\/www.nytimes.com\/2020\/05\/23\/at-home\/coronavirus-simple-stretches-sitting.html\"><span style=\"font-weight: 400;\">easy stretches<\/span><\/a><span style=\"font-weight: 400;\"> to improve seated posture (<\/span><a href=\"https:\/\/www.nytimes.com\/2020\/05\/23\/at-home\/coronavirus-simple-stretches-sitting.html\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Simple stretches can relieve tension in your neck, shoulder, back, and lower back muscles to improve your posture. Let\u2019s see how to do three stretches for each central area.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Stretch_for_Neck_and_Shoulder_Posture\"><\/span><b>Seated Stretch for Neck and Shoulder Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Follow the steps to do the seated stretch for good shoulder and neck posture (<\/span><a href=\"https:\/\/www.nytimes.com\/2020\/05\/23\/at-home\/coronavirus-simple-stretches-sitting.html\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move to the chair\u2019s edge while interlacing your fingers behind your back,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Touch your palms together while you keep your fingers interlaced,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently roll your shoulders upward and backward while puffing your chest out,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly raise your interlaced hands and hold the posture for 30 seconds.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Stretch_for_Back_Posture\"><\/span><b>Seated Stretch for Back Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Follow the instructions to do the seated stretch for better back posture (<\/span><a href=\"https:\/\/www.nytimes.com\/2020\/05\/23\/at-home\/coronavirus-simple-stretches-sitting.html\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the chair\u2019s edge with flat feet on the floor,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lay your palms restfully on your knees,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently inhale as you push your chest forward,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you retract your chest backward to curve your spine both ways,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this seated cat-cow exercise five times.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Stretch_for_Lower_Back_Posture\"><\/span><b>Seated Stretch for Lower Back Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Follow the steps to do a seated stretch for good lower back posture (<\/span><a href=\"https:\/\/www.nytimes.com\/2020\/05\/23\/at-home\/coronavirus-simple-stretches-sitting.html\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your chair back to stand with your palms against your desk,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly move back until you\u2019re extending your arms, and your body forms an L shape,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your hands against the table and stretch your spine straight,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your hips backward and upward before holding for ten breaths.\u00a0<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best stretches to improve back, upper body, lower body, and core posture will set you on the right track. When your flexibility improves, and your muscles start remembering how to maintain a specific posture. Go from the lower to the upper body for an overall good posture.\u00a0<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=stretches_to_improve_posture&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=stretches_to_improve_posture\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Reduced mobility, chronic pain, poor self-esteem, and remote work are some reasons you might wish to seek the perfect alignment. Finding stretches to improve posture is one of the most affordable ways to achieve better alignment, mobility, self-esteem, and a happier remote life. Sitting for long periods or slouching over a remote desk at home [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":56555,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[178,210],"class_list":["post-56550","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>20 Stretches to Improve Posture for the Perfect Alignment - BetterMe<\/title>\n<meta name=\"description\" content=\"Sitting long hours at a desk and having lousy posture is common today. However, come and learn how to use \u2605 STRETCHES TO IMPROVE POSTURE \u27a4 for better alignment.\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"20 Stretches to Improve Posture for the Perfect Alignment\" \/>\n<meta property=\"og:description\" content=\"Sitting long hours at a desk and having lousy posture is common today. However, come and learn how to use \u2605 STRETCHES TO IMPROVE POSTURE \u27a4 for better alignment.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_2200789921-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Caroline Lambert, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Caroline Lambert, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53\"},\"headline\":\"20 Stretches to Improve Posture for the Perfect Alignment\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/\"},\"wordCount\":2058,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_2200789921-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Reduced mobility, chronic pain, poor self-esteem, and remote work are some reasons you might wish to seek the perfect alignment. Finding stretches to improve posture is one of the most affordable ways to achieve better alignment, mobility, self-esteem, and a happier remote life.<\/span>\\r\\n\\r\\n<span data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=stretches_to_improve_posture\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Sitting for long periods or slouching over a remote desk at home isn\u2019t good for your posture. Fortunately, techniques to improve your posture with stretches at home costs you nothing. It also brings many benefits, including a happier life, improved health, and better aging.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Stretching to Improve Your Posture<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Harvard Medical School says it\u2019s never too late to <\/span><a href=\\\"https:\/\/www.health.harvard.edu\/staying-healthy\/is-it-too-late-to-save-your-posture\\\"><span style=\\\"font-weight: 400;\\\">save your posture<\/span><\/a><span style=\\\"font-weight: 400;\\\"> with stretches (<\/span><a href=\\\"https:\/\/www.health.harvard.edu\/staying-healthy\/is-it-too-late-to-save-your-posture\\\"><span style=\\\"font-weight: 400;\\\">16<\/span><\/a><span style=\\\"font-weight: 400;\\\">). However, the improvement won\u2019t be as significant from posture stretches if you\u2019ve got a spinal cord injury. Please speak to your physician before doing any stretches.\u00a0<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>Safety Tips Before Stretching to ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/\",\"url\":\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/\",\"name\":\"20 Stretches to Improve Posture for the Perfect Alignment - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_2200789921-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Sitting long hours at a desk and having lousy posture is common today. 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However, come and learn how to use \u2605 STRETCHES TO IMPROVE POSTURE \u27a4 for better alignment.\u00a0","og_url":"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_2200789921-scaled.jpg","type":"image\/jpeg"}],"author":"Caroline Lambert, Giulia Ralph, CPT, S&amp;C, SPC","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Caroline Lambert, Giulia Ralph, CPT, S&amp;C, SPC","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53"},"headline":"20 Stretches to Improve Posture for the Perfect Alignment","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/"},"wordCount":2058,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_2200789921-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Reduced mobility, chronic pain, poor self-esteem, and remote work are some reasons you might wish to seek the perfect alignment. Finding stretches to improve posture is one of the most affordable ways to achieve better alignment, mobility, self-esteem, and a happier remote life.<\/span>\r\n\r\n<span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=stretches_to_improve_posture\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Sitting for long periods or slouching over a remote desk at home isn\u2019t good for your posture. Fortunately, techniques to improve your posture with stretches at home costs you nothing. It also brings many benefits, including a happier life, improved health, and better aging.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>Stretching to Improve Your Posture<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Harvard Medical School says it\u2019s never too late to <\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/is-it-too-late-to-save-your-posture\"><span style=\"font-weight: 400;\">save your posture<\/span><\/a><span style=\"font-weight: 400;\"> with stretches (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/is-it-too-late-to-save-your-posture\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). However, the improvement won\u2019t be as significant from posture stretches if you\u2019ve got a spinal cord injury. Please speak to your physician before doing any stretches.\u00a0<\/span>\r\n<h3 style=\"text-align: center;\"><b>Safety Tips Before Stretching to ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/","url":"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/","name":"20 Stretches to Improve Posture for the Perfect Alignment - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_2200789921-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Sitting long hours at a desk and having lousy posture is common today. 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