Stretching Tips for Bad Posture

Depending on how we position our bodies throughout the day, our body will get accustomed to this posture. Just because you are sitting in such a way for the majority of the day does not mean that it is a healthy posture. Poor posture can affect many different aspects of our body, from blood circulation to hormone production. These stretching tips listed down below will help you with your bad posture and back health.

Child’s Pose

Child’s Pose is considered a yoga pose. It is relatively easy to perform Child’s Pose and does not require much flexibility. Child’s Pose helps you to discover what range of motion you have in your shoulders, as well as help you to lengthen your spine. In order to perform Child’s Pose you will need to begin on your hands and knees. Then, you will widen your knees to shoulder length apart. Keep your feet touching each other and move your hands forward. You will want to gradually continue moving your hands forward until your head is nearing the ground. Allow your forehead to come to the floor and take in a few deep breaths in this pose.


Cat-Cow is a relatively easy pose that also works as a nice transitional pose from Child’s Pose. This pose helps to work your back, chest, and abdomen. This pose helps you to become more aware of your spine. You will want to begin on your hands and knees. Drop your hands down, so that you are resting on your forearms. Stack your knees under your hips. Picture yourself lengthening from your tailbone all the way to your neck. On the exhale you will want to tuck your tailbone and push your spine up. On an exhale, you will want to drop into the Cow position. Lift your chin up and let your belly fall.


The plank stretch helps to work out your abdominals and shoulders. This position helps you to not only become aware of your spine, but also helps you to engage your core. You will want to start the plant position by lying on your stomach. From there you will lift yourself up so that your weight is on your forearms and toes. This means that your body will be hovering over the floor. Some individuals prefer to hold this position as long as they can. Others, enjoy holding the position in thirty-second intervals.

Hip Flexor

This stretching position helps you to elongate the spine, as well as stretch your hamstrings. Tightness in the hamstrings can affect our back muscles and cause pain. You will want to start with your legs together. Slowly bend one of your knees forward and lunge. You will want to hold this position for a few breaths and then go back to the starting position. Repeat this motion with your other leg.

Stay Active & Stretch Regularly

Stretching will not work for improving your posture if you view it as a one and done technique. Seeing the results from stretching can take time and may be a gradual process. It is important to include stretching exercises as part of your new lifestyle. Keep your body active and always stretch before exercising. Keep in mind that even if you are at your desk for a majority of the day, there is always time to stretch out your spine and to remain aware of your posture.

Keep Your Screens in Mind

If you are planning on stretching at your desk from a sitting down stance, you might as well keep in mind the height of your computer screen and your desk. You may need to make necessary adjustments in order to find what works best for your spine.

Having good posture is essential for your overall health. While maintaining a good posture throughout the day can seem like a daunting task, these helpful tips and stretches will get you started on the right path towards better posture.


All opinions expressed on USDR are those of the author and not necessarily those of US Daily Review.