3 Mobility Exercises for Better Posture

But the forced upright sitting is really just a band-aid for the problem, says owner and founder Bridget O’Carroll. Studio Kira, an online fitness studio inspired by Pilates. Because, let’s be honest, he’s often back in a wilted state after five minutes.

O’Carroll explains that we default to this slouched position because over time, our muscles get used to it. Tight chests, tense ligaments and muscles around the spine, hunched shoulders, and a long day at the office can ultimately lead to nagging aches and pains.

So instead of mentally barking to yourself to stop slouching, a smarter solution is to start incorporating mobility exercises into your daily routine to improve your posture.

“The root of the problem is that we often live with our arms outstretched,” says O’Carroll. “So this mobility is putting us back together and strengthening the muscles on the other side: the back and shoulders.”

Mobility exercises for good posture

O’Carol has three go-to locomotion moves he does when he’s leaning forward. Incorporate these into your daily routine to unlock strength and restore balance throughout your body.

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shoulder press

1. Stand or sit up straight with your arms at the goalposts (option to stand with your back against the wall and the backs of your hands and forearms pressed against the wall).
2. Slowly push your arms straight up and return to the goal post position.
3. Repeat for 1 minute.

small bow

1. Begin by placing your arms at the goal post position.
2. Slowly rotate your arms down until your palms are in line with your elbows and return to the goalpost position.
3. Repeat for 1 minute.

reach and rotation

1. Extend your arms slightly in front of your shoulders in a T shape, palms facing back.
2. Slowly bend your elbows to draw your arms toward each other and bring your elbows closer together behind your back as you rotate your palms forward.
3. Return to the starting T position.
4. Repeat for 1 minute.

O’Carroll recommends repeating this circuit two to three times each day or whenever you find yourself slouching at work. All three of these exercises for her open the chest and pull the shoulders back. Half bows and reach and rotations will strengthen your rotator cuffs and keep your shoulders from lifting throughout the day.

Put it all together and it’s a recipe for comfort until the day that tall, open posture becomes your body’s default. They don’t call it muscle memory in vain.