Top 5 Home Exercises Recommended by Chiropractors for Better Posture
In today’s world of endless screen time and back-to-back Zoom meetings, it’s no surprise that posture-related issues are on the rise. From aching necks to slouched shoulders, many of us carry the burden of poor posture without even realising it.
Fortunately, there’s good news, chiropractors consistently recommend simple, effective home exercises that can help reverse these problems, support your spine, and even prevent long-term pain. Whether you're working from a desk or recovering from discomfort, these movements are a great complement to corrective chiropractic treatment.
Let’s explore the top 5 posture-fixing exercises you can start doing today, right from the comfort of your home.
Why Posture Is More Than Just Standing Tall
Poor posture does more than make you look tired or slouched. Over time, it can lead to chronic back and neck pain, regular headaches, reduced energy levels, and even interfere with breathing and digestion. It can also place abnormal stress on your joints and muscles, causing long-term structural imbalances.
Chiropractors address these problems not just by adjusting the spine, but by strengthening and re-educating the muscles that support it. This is where at-home posture exercises come in, reinforcing the gains made during corrective chiropractic treatment and helping you build lasting spinal resilience.
Top 5 Home Exercises for Better Posture
These exercises are chiropractor-approved, beginner-friendly, and take just a few minutes each day. All you need is your body and a bit of consistency.
1. Wall Angels
Wall angels are a fantastic posture retraining movement that helps strengthen the upper back and shoulder stabilisers. They’re especially effective for reversing the rounded shoulders that come from hunching over screens.
To perform wall angels, stand with your back, head, and hips flat against a wall. Raise your arms to shoulder height with elbows bent at a 90-degree angle, forming a "goalpost" shape. Slowly glide your arms up and down the wall like making a snow angel while keeping as much of your arms and hands in contact with the wall as possible. Complete 10 to 12 repetitions.
If your arms can’t stay on the wall at first, that’s okay. Work within your range and you’ll see mobility improve over time.
2. Chin Tucks
Chin tucks target the deep neck flexors and help correct forward head posture, which is often caused by excessive screen use. This simple exercise also relieves tension in the neck and shoulders.
Start by sitting or standing tall with your shoulders relaxed. Gently pull your chin straight back, as if you’re creating a double chin. Hold the position for five seconds, then release. Repeat this movement 10 to 15 times.
You can easily incorporate chin tucks into your day by doing them while waiting for the kettle to boil, during traffic lights, or between tasks at your desk.
3. Cat-Cow Stretch
The cat-cow stretch, borrowed from yoga, is a gentle way to promote spinal mobility and release stiffness after long periods of sitting. It’s also great for increasing body awareness around your posture.
Begin on your hands and knees in a tabletop position. Inhale as you arch your back, lift your chest, and tilt your pelvis forward into the "cow" position. Exhale as you round your spine, tuck your chin toward your chest, and draw your belly in, forming the "cat" pose. Move slowly through these two positions for 8 to 10 deep breaths.
This stretch works especially well as a morning warm-up or midday posture reset.
4. Bruegger’s Postural Relief
Bruegger’s postural relief is a go-to exercise for office workers, drivers, and anyone who spends long hours sitting. It helps activate the mid-back postural muscles while stretching the chest and promoting an open, upright posture.
To begin, sit at the edge of a chair with your feet flat on the floor and your back tall. Roll your shoulders back and down. Rotate your arms outward so your palms face forward and your thumbs point away from your body. Hold this position for 30 seconds, breathing deeply, and repeat the exercise two to three times.
You’ll get the best results by making this a regular break every 60 to 90 minutes during your workday.
5. Glute Bridges
Glute bridges target the glutes, core, and lower back. They’re especially effective for counteracting the effects of sitting and anterior pelvic tilt—conditions often linked to poor posture.
Lie on your back with your knees bent and feet hip-width apart. Press through your heels and squeeze your glutes to lift your hips until your body forms a straight line from shoulders to knees. Hold the position for five to ten seconds, then slowly lower your hips to the floor. Repeat for 10 to 15 repetitions.
To increase the challenge and boost glute activation, you can add a resistance band around your knees.
Bonus Posture-Saving Habits
These exercises are most effective when paired with smart posture habits throughout the day. One of the most important things you can do is move regularly stand up or stretch every 30 to 60 minutes during desk work. You should also set up your workspace ergonomically, making sure your screen is at eye level, your feet are flat on the floor, and your chair supports your lower back.
Staying hydrated helps nourish your spinal discs and joints, while posture apps or smartphone timers can serve as gentle reminders to reset your alignment throughout the day.
If you’re experiencing ongoing pain, fatigue, or stiffness, consider booking a consultation with a chiropractor. Corrective chiropractic treatment provides a tailored approach that combines adjustments, muscle therapy, and posture-focused exercises to improve your alignment and movement from the inside out.
The Bottom Line: It’s Never Too Late to Straighten Up
Improving your posture doesn’t require expensive equipment or hours at the gym. Just a few minutes a day of consistent movement can lead to dramatic changes in how you feel, move, and carry yourself.
These chiropractor-recommended exercises are an easy and powerful way to reduce tension, improve spinal support, and enhance your daily comfort. Better still, they help reinforce the benefits of corrective chiropractic treatment, giving you the best chance at long-term relief and resilience.
Start with one or two exercises today, and build from there. With time, your body will adapt, your awareness will grow, and your posture will begin to transform.
Want to take the next step? Talk to a chiropractor about creating a personalised plan for posture correction and spinal health. Combining professional guidance with daily home movement could be the reset your body has been waiting for.
