• Bill Wynne

5 (easy) stretches to improve your posture

We’ve been told plenty of times how important good posture is. Even more if you find yourself hunched over your laptop or slouching on the sofa several hours a day.


The two best ways to improve your posture are to strengthen the muscles in your upper back, and to implement stretch- and mobility exercises which will open up your chest and shoulders.


Scroll down to see the 5 best stretches you can do to improve your posture today! 👇



5 stretches to improve your posture


Why good posture is so important


Do you know just how important good posture is? You might be surprised to find out not only is it crucial for carrying out your workouts, but can actually enhance them too.


  • Reduces lower back pain. Helps you to keep doing what you love, including fitness.

  • Boosts lung capacity. A slouched posture compresses your lungs, which again, affects your endurance for workouts.

  • Increases core strength. Maintaining good posture works your muscles rather than letting them slack - and a strong core is key to fitness journey progress.

  • Improves your form during workouts. Did you know good posture means reducing the risk of injury working out?

  • Improves energy levels. Not just great day-to-day, but crucial for building endurance in workouts.

  • Boosts your confidence. Because we all want to feel good inside and out.



The 5 key stretches to improve posture


Try these 5 fantastic exercises from trainn app’s "Shoulder Mobility routine" that will help open up your chest and strengthen your upper back. It’s perfect way to start or end your day.




#1 Prone I's

5 stretches to improve your posture Prone I's

Great for: strengthening your back & shoulder muscles


How to do

  1. Lay down flat on your stomach.

  2. Stretch your arms forward. It's important you stretch them as much as you can.

  3. Lift your arms off the ground and hold for 1-2 seconds. Don’t let your elbows bend.

  4. Lower your arms and repeat.

🔥 Challenge yourself by holding a 1.25kg plate in each hand.



#2 Prone T's


5 stretches to improve your posture, Prone T's

Great for: strengthening mid-back & shoulder muscles


How to do

  1. Lay down flat on your stomach.

  2. Stretch your arms out to the side, so you form the letter T.

  3. Lift your arms off the ground and hold for 1-2 seconds. Don’t let your elbows bend.

  4. Lower your arms and repeat.

🔥 Challenge yourself by holding a 1.25kg plate in each hand.




#3 Shoulder blade pushups

5 stretches to improve your posture, Shoulder blade pushups

Great for: strengthening shoulder muscles & preventing neck pain


How to do

  1. Start in a high plank position on your hands and toes.

  2. Make sure your wrists are directly under your shoulders and that your back is straight.

  3. Keeping your arms straight and elbows locked, lower your chest down so your shoulder blades move together.

  4. Push your chest away from the ground, this time stretching your shoulder blades away from each other.

  5. Make sure to keep your arms straight the whole time.



#4 High plank foot reach

5 stretches to improve your posture, high plank to foot reach

Great for: strengthening obliques & core muscles


How to do

  1. Start in a high plank position on your hands and toes.

  2. Make sure your wrists are directly under your shoulders and that your back is straight.

  3. Push your hips up and reach one arm back to the opposite foot.

  4. Slowly return back to plank position and repeat on the other side.

  5. Make sure to keep your legs straight the whole time.



#5 Snow angels

5 stretches to improve your posture, snow angels mobility exercise

Great for: strengthening shoulders & lats


How to do

  1. Lay down flat on your stomach.

  2. Stretch your arms out above you, palms facing down.

  3. Lift your chest as much as you can off the mat. Meanwhile make a half circle with your arms and bring your hands behind your back.

  4. Slowly return back to start position, lowering your chest and stretching your arms out in front of you.

  5. Make sure to keep your hands off the ground the whole time.

🔥 Challenge yourself by holding a 1.25kg plate in each hand.




Access hundreds of stretch routines with trainn


Stretching is the greatest investment into your health. These 5 simple stretches are perfect for not only improving your posture, but keeping ourselves free from injuries and niggles down the line.


Do this routine 3-5 times per week along with your usual strength workouts, to see your posture improve. To give this workout a go in real-time, download the trainn app below an go to the 'Explore' section.


Start building a stronger and healthier body with trainn's easy-to-follow workouts. Click below to join the trainn app today!

Download the trainn app today!👆




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