eal talk—how’s your back feeling right now?
If you’re slouching over your phone or hunching at your desk all day, I’m guessing… not great. You’re not alone. Bad posture is wrecking backs everywhere, leading to stiffness, tension, and that annoying “I feel like I’m 80” vibe.
The good news? You can fix it with a few simple exercises.
Why Posture Matters (More Than You Think)
When your posture is off, your body has to compensate. That means:
🚨 Tight shoulders
🚨 A cranky lower back
🚨 That weird neck pain that won’t go away
And let’s be honest—bad posture looks bad, too. You’ll stand taller, feel better, and move stronger when your body is aligned the way it’s supposed to be.
3 Exercises to Improve Posture & Reduce Back Pain
1. Wall Angels (Because Your Shoulders Deserve Love)
- Stand with your back against a wall, feet a few inches away.
- Press your lower back into the wall and raise your arms like you’re making a snow angel.
- Keep your hands and elbows touching the wall as much as possible.
- Do 10 slow reps to open up those tight shoulders.
2. Glute Bridges (Your Butt Holds the Key)
- Lie on your back, feet flat, knees bent.
- Press through your heels and lift your hips toward the ceiling.
- Squeeze your glutes at the top, hold for a second, then lower slowly.
- Do 15 reps to strengthen your backside and take pressure off your lower back.
3. Dead Hangs (The Stretch You Didn’t Know You Needed)
- Grab a pull-up bar and just… hang.
- Keep your shoulders active (don’t shrug up into your ears).
- Breathe and hold for 20-30 seconds.
- This stretches your spine and decompresses all that sitting-related tightness.
The Bottom Line
Fixing your posture isn’t just about standing up straight—it’s about feeling better every day. A few minutes of these exercises can mean fewer aches, more energy, and a body that moves the way it should.
PS: Want a coach to help guide you? Join us for 2 weeks of unlimited Team Training & Small Group Personal Training for just $49. Let’s get you feeling (and standing) your best—sign up here!
