Let Your Workout Improve Your Posture

We live in a time where we’re getting pretty bad postures as many of us are hunched over a desk all day or doing manual labor. We often sit with stooped shoulders and our heads forwards feeling pain up our backs when we’re sat down all day.

Sitting down all day can’t always be helped, especially if it’s our job but it’s leaving us with a weak posterior chain.  So below we have some exercises you can do that aren’t only going to help you make gains, but will also improve your overall posture, strengthen your body, support your bones and relieve some pain!

Before we get into the exercises, remember that you can take supplements that will also help you with your joints such as Omega 3 which will help support your brain, heart and immune system too.


The standard deadlift is great for engaging and strengthening so many muscles in your body including the hamstrings, glutes, spinal erector, traps and more!

When any of these muscles are weak, many posture issues can happen.  For example, your back could become unnaturally arched.

How To Perform

Load the bar evenly and put it on the ground.  From here, position your feet shoulder-width apart with the bar as close to you as possible.  Hinge your hips back to lower yourself down and grab the bar with your hands shoulder-width apart.  Engage your muscles and squeeze as you drive upwards through your heels keeping the bar as close to your body as you can.

You should keep your core engaged and your back flat throughout the movement.

Practice with just the bar or a very manageable weight first so you can perfect your form.

Kettlebell Swings

An explosive movement that will also improve your stamina whilst training muscles similar to the deadlift.

How To Perform

Grab the kettlebell with both hands and keep the legs nearly straight.  Lift the kettlebell explosively out in front of you using the hips and tightening the core.  Keep your back flat as you let the weight swing back between your legs before performing another rep.

Be mindful that you’re not squatting when you’re performing a deadlift like many think you’re supposed to.

Seated Cable Row

We think of lower back problems as the main concern with our posture, but often the hunched over shoulders can cause a lot of pain too.  Seated cable rows are great to strengthen the upper back muscles whilst you actually have to maintain a good posture to perform the exercise.  The stronger the top of your back is, the better your posture will become.

How To Perform

Sit on the machine and grab the hand attached, usually a grip like a bar or a double handle attachment.  Push back with your legs while you’re sat upright and use your mind to muscle connection to bring the cable to your mid-torso.

We hope that this will help you to have a better day at work and ease the pain from working hard!

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