exercises for posturePin
Pinterest Hidden Image

Having good posture provides a wide range of health and wellness benefits as we age. Maintaining proper spinal alignment reduces strain and tension while preventing common issues like back and neck pain. If your posture could use some help, don’t worry – we’ve compiled 13 easy exercises for posture, even if you’ve had bad habits for years! 

Let’s go over the advantages of good posture alongside beginner-friendly movements to realign your spine. You’ll also find answers to common questions about safely improving long-term postural habits quickly.

Why Good Posture Matters After 50

Before getting into easy workout moves, let’s quickly cover the many benefits of straightening up:

  • Reduces Back, Neck, and Shoulder Pain. Leaning forward puts extra pressure on joints and muscles, leading to chronic tension or injury over time. But keeping the back stacked reduces this strain.
  • Prevents Headaches
  • Tipping the head forward can pinch nerves and blood vessels running through the spine, often causing headaches. Bringing the head back over the shoulders directly relieves this discomfort.
  • Boosts Confidence
  • An upright, balanced stance makes you look and feel poised, self-assured, and energetic. 
  • Strengthens Core Muscles. Activating postural muscles like the chest and upper back regularly through better-aligned posture improves core muscle tone. 
  • Enhances Breathing
  • A balanced spine and open chest allow for full expansion of the lungs, increasing the circulation of energizing oxygen. 
  • Improves Digestion
  • Slouching can cramp organs, hampering healthy digestion. Straightening the spine relieves this tightness and compression.
  • Supports Joint Health. With improved weight distribution and impact absorption, joints can glide and bend freely as intended without added wear and tear. 
  • Uplifts Mood
  • Studies show that a straight posture activates feel-good hormones and neural pathways associated with joy, happiness, and confidence.
  • Boosts Productivity
  • Fatigue from postural strain decreases mental clarity and cognitive function. Correcting posture can help reverse this through increased blood flow and oxygen, nourishing the mind and body.

Improving posture can help you feel and function at your absolute best while preventing a variety of nagging issues with helpful ripple effects over time.

3 Expert-Approved Exercises For Posture And Stronger Back

Do you spend too much time at a computer desk or leaning over your mobile phone? These things can lead to rounded shoulders, back pain, and more.

Dr. Tony Nalda, leader of the Scoliosis Reduction Center, discusses three simple exercises for posture that can not only improve your posture but increase flexibility.

Child’s Pose

  • Kneel on the floor with toes together and knees hip-width apart.
  • Sit back on your heels, then slowly lower your upper body to the floor.
  • Use a folded blanket or pillow for support, if necessary.
  • Extend arms straight out in front on the floor, palms facing down.
  • Let your forehead gently rest on the ground as you breathe deeply.
  • Deeply inhale air, filling the back of your rib cage and waist.
  • Hold for up to 5 minutes.


This pose gently stretches the lower back – relieving back pain, neck pain, and muscular tension.


  • Start in a push-up position with hands directly under the shoulders.
  • Keep your arms straight and engage your core by tightening your abs.
  • Raise up on toes, straightening legs fully behind you.
  • The body should form a straight line from head to heels.
  • Let your core feel the pressure.
  • Hold the plank position for 1 minute, keeping the back flat.


The plank enhances spine alignment and posture. It strengthens the shoulder and back muscles, plus the hamstrings, buttocks, and core.

Mountain Pose

  • Stand straight with big toes touching and heels slightly apart.
  • Engage leg muscles by pressing thighs back.
  • Keep knees a little bent, slightly lower your tailbone.
  • Draw shoulders down and pinch them together behind your back.
  • Relax your shoulders, arms resting naturally at your sides, palm facing outwards.
  • Lift chest up, keep chin parallel to the ground.
  • Hold for 30 seconds, taking deep breaths.


This exercise helps your posture and spine alignment and strengthens your legs.

Dr. Nalda’s Opinion:

“Patients often overlook the profound impact of simple daily stretches on pain and posture. A 60-second plank can strengthen the core more effectively than any brace. By staying active, maintaining good posture habits, and regular stretching, individuals can take control of their well-being and experience lasting improvements.” – says Dr. Nalda.

His other top tips for higher mobility include:

  • Maintain a healthy weight
  • Chest openers
  • Cat-cow pose
  • Forward folds

10 Additional Exercises To Improve Posture

Many gentle exercises for posture are conveniently done at home to help return your spine back toward proper postural alignment step-by-step. We’ll cover ten additional exercises for posture suitable for all ages and fitness levels. 

Move slowly and comfortably, only attempting ranges of motion that feel right for your body. 

Discontinue immediately if anything causes discomfort or pain. As always, consult a doctor before significantly changing activity levels.

  1. Standing Forward Fold

This mild inversion decompresses the full spine while stretching the back of the legs: 

  • Standing with feet hip-width apart, hinge forward from the hips, allowing the torso to dangle downwards. Allow arms to hang overhead without forcing reach. Bend knees generously to avoid any hamstring strain.
  • The clasp forearms gently sway side-to-side around 10 times before slowly rolling up one vertebrae at a time.
  1. Chest Opening Cat-Cow

This sequence relieves stiffness moving through the entire spinal column:

  • Come onto hands and knees in a flat back tabletop position. 
  • On an inhale, drop your belly down as you lift your chest upwards and arch your spine into a cow pose.
  • Exhale, rounding your spine up towards the ceiling into a cat pose while tucking your chin in slightly. 
  • Repeat for around 10 rounds, slowly coordinating movement with breathing.
  1. Supported Bridge

This variation activates core and glutes muscles essential for balanced posture: 

  • Lie faceup with knees bent and feet on the floor about hip-width apart. Arms rest palms down beside hips. 
  • On an inhale, press down through heels to lift hips up towards the ceiling into a bridge. Go halfway, 1/4th or less of full height to start. 
  • Exhaling, hover hips above the floor before lowering without fully sitting bum down to keep tension – like a hover. 
  • Repeat 10-15 times for 2-3 sets. Place pillows under the spine if helpful.
  1. Wall Chest Opener

This move reverses hunching shoulders and tight chest muscles:

  • Stand facing a wall a little farther than arm’s length away with feet hip-width apart.
  • Raise arms straight out to the side, palms forward, hands placed on the wall at shoulder height. 
  • Gently lean bodyweight into the wall to feel the opening across the chest and fronts of the shoulders.
  • Hold for 30-60 seconds, breathing fully before slowly releasing. Complete 2-3 reps.
  1. Modified Side Plank

Now fire up the obliques along the side ribs:

  • From the classic plank pose, shift weight to stack feet, hips, and shoulders into a left sideline position resting on the forearm. 
  • Raise right hand skywards, keeping hips lifted and torso straight. Hold for 10-30 seconds, working within your range. 
  • Switch to repeat on the opposite side for balance before resting.
  1. Wall Downward Facing Dog

This inversion mimics our friend the puppy stretch to open the backs of legs and spine:

  • Sitting in a chair or standing, place hands on the wall at hip height shoulder width apart. Slowly walk your legs and torso back to gently hinge at the hip sockets. 
  • Allow the spine to decompress the forehead towards the floor. Knees deeply bent. Hold 5-10 long, slow breaths. Repeat 2-3 times.
  1. Figure Four Stretch

This stretch targets outer hips and glutes muscles that commonly get tight, pulling the pelvis and lower spine out of alignment:

  • Sitting upright, cross right ankle over left thigh into a figure four shape. Gently hinge forward at the hip crease to increase sensation down the back of the right hip.
  • For stability as needed, hold behind the left hamstring. Hold 30 seconds up to a few minutes. Slowly repeat on the opposite side.
  1. Open Book Stretch

This move mobilizes stiffness in the mid and upper back, impairing rotation:

  • Sitting upright, hold one hand on your thigh while the other arm reaches straight out to the side parallel to the floor. Twist the torso and look down under the armpit, opening the chest sideways. 
  • Rotate only as far as feels okay for your spine and ribcage. Complete 5-10 passes per side, moving slowly with control.
  1. Inner Thigh Stretch Series

This sequence addresses tight inner thighs and tilting pelvis:

  • Sit up on a chair or sturdy surface hip-width apart. Keep your spine upright as you gently press your knees outward with elbows. Hold 30 seconds.
  • Bring the soles of feet together, letting knees drop out to the sides. Elbows gently press down on the inner knees towards the floor, increasing stretch. Hold 30 seconds. 
  • For the deepest stretch, slide feet out wider than hips, still pressing inner knees down as you hinge forward from hips. Reach arms forward as an optional counterbalance. 
  1. Shoulder and Chest Stretch

This move gently strengthens muscles between the shoulder blades, helping reverse rounded shoulders:

  • Stand in a doorway with feet under hips shoulder-width apart. Face the door frame. 
  • Raise arms straight out in front of your body, palms forward, placing hands on the wall at chest height.
  • Gently press the entire back side of the upper body into the wall to feel chest muscles engage. Elbows stay soft. 
  • Hold 30 seconds for 2-3 rounds, keeping the neck relaxed.

Be patient and consistently dedicate just 10-20 minutes daily to a reasonable number of exercises as posture habits gradually improve over time through this gentle practice. 

Don’t forget to check out this section of the site for more Health and Wellness Articles

Common Posture Questions After 50

If you’re new to posture-focused exercise, chances are some questions come to mind. Let’s tackle common beginner concerns:

Can You Correct Bad Posture from Over the Years?

Absolutely! However, retraining long-held habits requires consistency over months to balance muscles and stimulate collagen regeneration. Support your hard work through combined lifestyle practices like targeted exercise, bodywork, and mindfulness. Be encouraged that gradual progress serves your body best in the long run. 

What Are The Best Exercises for Posture?

As covered in this guide, choose gentle movements that build body awareness during activity with a focus on spinal positioning, alignment, and mobility. Smart options include catcows, bridges, chest openers, massages, and rolling.

How Fast Can I See Posture Improvements?

While faster change sounds nice, meaningfully improving lifelong habits depends on gently stimulating collagen production via combined movement, massage, and postural adjustments over 60+ days at a minimum. If you want lasting gains, embrace the journey through steady practice vs. demanding quick fixes. Patience pays off!

Can Simple Exercises Reverse Slouching?

Yes! Routines expanding tight chest and shoulders like supported stretches, wall presses, and opens alongside middle and upper back strengtheners will help shift rounded shoulders back into place over time. Be sure to engage those muscle groups regularly. Consistency makes progress.

Start Straightening Up Now

As you can see, ladies, gently improving posture offers whole-body perks both physically and mentally, using simple home routines convenient for us busy bees. Use this flow of sequences as your starting point, then make ongoing posture practice a standard part of your self-care regimen right alongside adequate rest, nutrition, and fun! 

Address poor habit roots through mindful movement methods whenever sitting, standing, and going about daily activities. Gradually, your body and brain will integrate healthier posture patterns through this gentle repetition. Be patient with yourself and celebrate small wins and landmarks along the way!

About The Scoliosis Reduction Center

The Scoliosis Reduction Center is focused on treating your scoliosis in the most patient-centered and effective manner possible. The key differentiation between Dr. Nalda and other types of scoliosis treatment is that he takes a conservative intensive approach, which differs from traditional treatment approaches. No other brand currently has specific guidelines outside of that.

Dr. Tony Nalda leads the Scoliosis Reduction Center.

Author: Iva Ursano

Title: Writer

Expertise: Anti-Aging, Mental Health

Iva is a 60-something woman, originally from Northern Ontario, Canada, who now resides in sunny Guatemala. She helps women over 50 love the skin they're in and empowers them to live their best lives ever. When she's not blogging, she's out on her scooter feeding and rescuing street dogs.  

You can also check out her amazing eStore here. It is full of powerful self-help eBooks, personal development courses, and so much more—ALL at affordable prices!

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *