Kelly Musovic

Posture improving workout

The perfect posture can help show off your gains
30 min workout
Skill Level:   Beginner Workout Length:   30 min

Whether you sit hunched at a desk, or just want to help keep your back straight, these moves will strengthen the muscles in charge of keeping you upright. If you’re dealing with mobility issues, then stretching will be your first line of defense. Scroll down to the bottom for stretches that will help get you ready to add these exercises to your regime. Complete these exercises 3 times for a posture-strengthening workout.

Upper Back


Seated-use the cable machine to complete low rows to activate the rhomboid muscles in the upper back. With your legs outstretched in front of you, pull the cable to your hips with your elbows bent and pointed backwards. Hold and return slowly back to the beginning.

Complete 12 repetitions


Arm raises

This movement will help strengthen your neck and shoulders and reduce any pain and tension in the area.

Stand with feet parallel, shoulder width with slight bend in the knee with to help stabilize. Hold a dumbbell in each hand, and raise your arms to the sides until they are level with your shoulders. Ensure your shoulder blades are down and back.

Complete 10 repetitions


Reverse dumbbell fly

Hold a light dumbbell in each hand with palms facing each other and stand with feet shoulder width apart. Bend slightly forward, or as much as is comfortable (you can also use a bench to assist) with a slight bend in the knees. Raise your arms upwards so you’re pinching your shoulder blades together.

Complete 12 repetitions


Seated twist

Hold a slam ball in your hands with your arms stretched out in front of you. Exhale, brace your core and slowly twist your torso to the right so your chest is over your right hip. Hold this position and then return to the starting position before repeating to the left.

Complete 6 on each side

Mid Back

Floor swimming

Lie face down on the floor with arms straight over your head. Lift your left arm and right leg into the air, using your shoulder, back and glute muscles. Hold for one count, then lower your limbs back down to the floor and then repeat with the other side.

Complete 10 on each side

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