5 Posture Correction Exercises You Can Do Anywhere (Physical Therapist Approved)

The short answer: to improve rounded shoulders and "desk posture", you need three things: strengthen your upper back, open your chest, and get your mid-back moving. These five quick exercises from physical therapist and posture specialist Liron Nosrat take under a minute each and need no equipment (or just a broomstick). Each one has a short follow-along video.

Key takeaways

• Bad posture usually comes from habit plus weak upper-back muscles and a tight chest, not from being "lazy".

• Short, frequent resets beat one long session. Liron's rule of thumb is to repeat your posture move many times a day.

• Best combo for rounded shoulders: prone shoulder squeeze + broomstick chest opener + thread the needle.

• These moves are great at work. MUVwell also runs workplace posture workshops.

Note: education only, not a medical assessment. Stop if you feel sharp pain, numbness or tingling down your arm, and see a professional if neck or back pain persists.

1. The 10-second posture reset (do it every hour)

Stand tall, turn your palms out, draw your shoulders back and down.

1. Stand with your feet hip-width apart and your weight even.

2. Let your arms hang, then rotate your palms to face forward. Feel your collarbones widen.

3. Gently draw your shoulder blades back and down. Grow tall through the crown of your head.

4. Breathe here for 3–5 breaths, then relax and repeat.

2. Prone shoulder blade squeeze ("do these 25 times a day")

On-screen: fix rounded shoulders, relieve upper back and neck pain, improve flexibility, feel better at your desk.

1. Lie face down with your forehead on the mat and your arms by your sides.

2. Squeeze your shoulder blades together and lift your chest and arms slightly, reaching your hands back.

3. Keep your neck long (look at the floor) and your glutes gently engaged.

4. Lower with control. Work up to 25 reps through the day.

Why it works: it strengthens the mid and lower trapezius and rhomboids, the muscles that hold your shoulders back, which usually get weak from sitting.

3. Broomstick chest opener

Open your chest, release tension and stand taller in seconds.

1. Hold a broomstick (or towel) with a wide grip in front of your hips.

2. Keeping your arms straight and ribs down, lift it slowly overhead as far as is comfortable.

3. Take it back down. Over time, try taking it slightly behind you to open the chest further.

4. Do 8–10 slow reps.

Tip: the wider your grip, the easier it is. Don't arch your lower back to cheat the range.

4. Thread the needle for a tight mid back

"Try Thread The Needle for 10 reps and get instant relief."

1. Start on hands and knees (or in a kneeling side lunge, as in the video).

2. Reach one arm under your body, rotating through your mid back, and lower that shoulder toward the mat.

3. Then open the same arm up toward the ceiling, following your hand with your eyes.

4. Do 10 reps per side.

5. Posture at work: the workplace reset

4 workshops, 2 time zones, 1 global team: Weka's Wellness Week.

Posture is a team sport. I led posture and Pilates sessions for Weka's Wellness Week, from Tel Aviv to San Jose. The biggest takeaway for teams is that daily movement equals long-term change. Set a reminder to do exercises 1 and 4 at your desk every hour.

Bring MUVwell to your workplace

Practical posture and movement workshops that reduce desk-related pain, online for global teams.

Your daily 5-minute posture routine

• When: Morning — Exercise: Thread the needle + broomstick opener — Dose: 10 reps each

• When: Every hour at your desk — Exercise: 10-second posture reset — Dose: 3–5 breaths

• When: Lunch or evening — Exercise: Prone shoulder squeeze — Dose: 2–3 sets of 8

Want a step-by-step posture plan?

Short videos help you get started. A structured program takes you from "I know I should sit up straight" to actually feeling different.

Get the Fix Your Posture program

A physical-therapist-designed plan you buy once and keep.

Posture correction FAQ

Can you really fix bad posture with exercise?

You can improve it. Posture is a habit plus the strength and mobility to hold it. Strengthening the upper back, opening the chest and taking frequent movement breaks helps most people sit and stand taller with less tension.

How long does it take to improve posture?

Many people feel less stiffness within days of doing short daily resets. Lasting changes in strength and habits usually take several weeks of consistent practice.

What is the best exercise for rounded shoulders?

A combination works best: an upper-back strengthener (prone shoulder squeeze), a chest opener (broomstick stretch) and a mid-back mobility move (thread the needle).

How often should I do posture exercises at my desk?

Little and often. A 30–60 second reset every hour or so beats one long session at the end of the day.

Video text and captions

• Pilates for Scoliosis: 12 Exercises

• 20-Minute Pilates for Hip & Shoulder Stability

• 5 Core Moves + Mindful Resets

Keep reading: Posture Perfect? Why Posture is Everything

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