3 stretches to improve posture

Shoulders can feel tight and stiff after exercise. Here are three of my favourite stretches to improve posture, which I always do at the end of any workout session to help release tension, increase flexibility, and help my overall posture.

1. Bent arm wall stretch
2. Shoulder stretch
3. Neck stretch

These three stretches don’t have to just be done post-workout. They’re great for releasing tension any time. General daily life can leave us feeling tense and stiff, like being hunched over a desk or looking at our phones. Stretching out after a long day goes a long way to feeling more relaxed and improving our posture.

I recommend that these stretches to improve posture are completed in order of Bent Arm Wall Stretch, then the Shoulder Stretch, and finish off with the Neck Stretches.
For effective results, these stretching exercises should be done in a set of three.

Bent arm wall stretch

1. Stand straight next to a wall.
2. Place your hand against the wall so your arm is bent at a 90 degree angle.
3. Slowly twist your body away from your arm.
4. Hold for 15 seconds.
5. Repeat for your other arm.

When you feel comfortable with this stretch, you can move onto the Straight Arm Wall Stretch to engage muscles more deeply. This is done by extending your arm straight instead of bent at the elbow.

Reverse shoulder stretch

1. Stand tall with your feet shoulder-width apart and knees slightly bent.
2. Reach both hands behind your back and interlace your fingers. Alternatively, hold onto a pillar or tree.
3. Keep your back straight to engage your core.
4. Lean into the stretch and drop your hips forward for an added challenge.
5. Hold for 15 to 30 seconds.

Neck stretches

1. Stand up so your back is straight.
2. Slowly tilt your neck to one side.
3. Place your hand on your neck intensify the stretch.
4. Hold for 15 to 30 seconds.
5. Repeat the stretch on the other side.

• Good for releasing tension and stiffness in your neck, upper spine, shoulders, and chest
• Engages your deltoids, pectorals, and supraspinatus muscles
• Can be done in less than 5 minutes
• No equipment needed
• Low impact

These three stretching exercises work together to help alleviate tight muscles and can improve your overall posture. By releasing tension in the chest, shoulders, and neck, these stretches allow your body to naturally assume a more aligned and comfortable position.

Bent arm wall stretch: This focuses on opening up the chest and stretches out your pectoral muscles. Tight pecs can contribute to rounded shoulders, a common postural issue.

Reverse shoulder stretch: This opens up the tight muscles in the front of your shoulders and chest. It also engages the muscles between your shoulder blades (scapular muscles) which are important for maintaining good posture.

Neck stretches: This is perfect for releasing any tension in the neck and upper spine area.  When neck muscles are tense, it can pull your head forward leading to rounded shoulders. These stretches help loosen those muscles, allowing your head to return to a neutral position and improving posture.

From low impact stretches to improve posture and flexibility, to intense fitness and strength training routines, I provide my clients tailored exercise plans to align with their goals. If you are in need of a personalised workout plan, I give PT sessions that are right for you.

I provide in-person sessions in my private gym in Southwark SE1, or online personal training sessions that can be conducted from the comfort of your own home.

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