4 Ways to Improve Your Posture At Home – Part 3 

guy doing push up

While getting checked regularly is important, posture care begins at home. Many of us have developed very poor habits that lead to chronic conditions such as upper cross syndrome (rounded shoulders and forward head carriage), increased lumbar lordosis/forward curve, and our old favorite, pain. Left alone long enough, poor posture helps arthritis develop and speeds degeneration of the spinal soft tissues. 

Luckily, there are some things you can do about it! In part 3 of our 4 part series, we’ll be discussing some strengthening exercises you can do at home. If you missed any of the previous posts, they can be found here: Part 1 ErgonomicsPart 2 Home Stretches 

Pushing and Pulling 

Also known as picking things up and putting them back down, training, or working out; the point here is the opposite of stretching. Your goal is to strengthen the weakened posture muscles to help overcome the tight muscles. Muscles essentially work against one another, so when one is turned on, its antagonist or opposite shuts off (otherwise you wouldn’t be able to move!) 

Poor posture often results from weakness in the quadriceps muscle group, the rhomboids, deep neck flexors, the gluteal muscles, and the abdominal muscles. Note that exercising these muscles will make your stretches easier, and vice versa. 


If you’ve got access to a gym, rows are great for strengthening the rhomboids. If not, simply using a stretchy exercise band is also effective. 

The deep neck flexors are strengthened with chin tucks. This is an easy exercise to perform anywhere and involves tucking the chin while slightly lifting the head backwards. Try to imagine a tiny string is pulling your head from the top back center to better understand this motion. 


The quads straighten the knee, so at the gym, the leg press is their strong point. You can also do squats if you don’t have access to equipment, just be sure your form is good; it’s best to start squats under a professional’s supervision as improper form can hurt you. 


Glute bridges are great as they help stretch the iliopsoas muscle at the same time they strengthen the glutes. All you’ll need is the floor for these. 


Planks are a safe and relatively simple exercise for building strength in the core. This is another exercise where form is important, so be sure to get help the first few times as it’s difficult to observe yourself in the plank position. Side planks can also be added for additional abdominal workout. 

As with any exercises, avoid going to the point of pain. Start out slow and increase the number of repetitions or length of holding as the exercises become easier. While strength building is a plus, stability and form always come first! 

Now that you’ve got some exercises, time to put them to use! And stay tuned for the final part of this 4 part series next week. 


Need some extra help? Contact your Winter Park chiropractor today at (321) 972-2008 and request an appointment. We hope to see you soon!

About the Author

Dr. Orsino, your local Winter Park chiropractor, focuses on preventative health by utilizing a mixture of traditional chiropractic techniques, modern equipment, and wellness advice to provide long lasting results to his patients. He also enjoys writing, video games, and the occasional matcha frappe.

Paladin Chiropractic

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