5 Effective Posture Correction Exercises

Everyone knows the importance of maintaining good posture. However, that is easier said than done as many situations often disrupt normal body posture. This results in various complications including tension and muscle ache. Over time, normal posture is altered, and these complications become more common and persistent.

Fortunately, chiropractic can help to correct your posture and align your overall musculoskeletal structure. There is a wide range of remedies ranging from physical therapy to simple exercises.

Here is an insight into five chiropractic exercises that will help improve and correct your posture.

  1. Chin Tuck

The Chin Tuck exercise helps to balance the head and neck by and prevent shifting the head forward. It does this by strengthening the deep neck flexors and balancing the neck’s opposite core muscles. Here is how to go about it:

  • Focus our attention on lifting the chest towards the ceiling
  • Ensure that your ears are directly above your neck
  • Place your hand on the forehead and hold it in place, and
  • Try to push as hard as you can using your neck muscles (the neck muscles should contract)
  • Maintain this posture for about one minute, take a break, the repeat


  1. Eagle

This exercise emulates an eagle opening its wings. It is designed to open the lungs and align the spine. Here is how to go about it:

  • Stand with your feet shoulder-width apart and your hands lowered and adjacent to your hips
  • Lift your hands above your head simultaneously
  • Hold this position for one minute while taking deep breaths
  • Lower your arms back slowly while breathing deeply
  • Take a one-minute break and repeat


  1. Hummingbird

This exercise emulates the fast-paced wing beating rhythm of the hummingbird. It is designed to realign the head with the spine. It has several benefits: lifting the rib cage, improving muscle fibers, strengthening shoulder muscles, and opening pectoral muscles. Here is how to go about it:

  • Stand in an upright position
  • Lift your arms so that they are parallel to the floor
  • Bend the elbows at a 90-degree angle and open the palms
  • Rotate the arms backward in a circular movement and ensure that the shoulder blades touch as you do so
  • Keep this up for one minute and repeat in between short breaks


  1. Shoulder Blade Squeeze

This exercise is as easy as it sounds. It is designed to strengthen your neck and shoulder muscles while also aligning the spine. It also helps with blood flow and eases tension in the short-term. Here is how to go about it:

  • Sit upright on a chair with your arms on your sides
  • Without moving your arms, squeeze your shoulder blades and avoid raising them
  • Hold this position for one minute and release
  • Stretch your arms after releasing, relax, and repeat


  1. Trap Opener

The Trap Opener exercise is a favorite among patients as it quickly relieves tension and pressure while also relieving mild pain in the neck, back, and lower back. it doesn’t strengthen the muscles or stretch them, but it is more effective than most. Here is how to go about it:

  • Relax your shoulders and drop your chin towards your chest
  • Roll your head slightly to the right side
  • Use your right hand to massage he muscles on the upper left side of your back
  • Roll your head to the opposite side and repeat the procedure
  • Take short breaks and repeat


These exercises are effective and come with both short-term and long-term benefits. However, it is advisable to consult a chiropractor before committing to any one exercise to avoid unforeseen complications.


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