5 Gym Exercises To Improve Posture | A Way To Fast Recovery

BY Nga Luu
Gym Exercises To Improve Posture

Exercise can improve your posture faster than anything else. This works magically when you combine a few other posture-correcting activities with it. If you are doing gym exercises that target specific muscles and your core, you can see an improvement in your posture soon.

Using gym exercises to improve posture is a great way to see a massive change. To see a good improvement, you need to incorporate exercises that target the muscles responsible for your posture.

Poor posture results from weak and imbalanced muscles; a good gym routine can fix that.

Gym Exercises To Improve Posture: How Does It Work?

We already know that exercise that targets your core muscles and muscles responsible to hold up your alignment can improve your posture in no time. Thus, gym exercises do the same thing.

A study published in the Journal of Exercise Rehabilitation in 2018 examined the effects of an exercise program on posture in university students.

The results showed significant improvements in posture, particularly in rounded upper back and lumbar lordosis.

Here are a few things that gym workouts will do:

1. Strengthening Weak Muscles

Gym exercises focus on strengthening these weak muscles, such as the core, back, and shoulder muscles. These exercises will strengthen your muscles and aid your bad posture.

2. Correcting Muscular Imbalances

Certain gym exercises address your muscular issues and balance them to improve your posture.

For example, tight and overactive chest muscles and weak upper back muscles lead to rounded shoulders and a hunched posture. Incorporating specific gym exercises can help correct these imbalances.

3. Increasing Flexibility

Consistency in these exercises can gain good flexibility in your body. Thus, you can remain more active during your work time and your muscles will remain top-notch to ensure a good alignment.

4. Enhancing Overall Strength

Gym exercises will build your whole body's strength and stability. This helps you to feel more energetic throughout the day while having a solid foundation for maintaining proper posture throughout daily activities.

5. Body Awareness

When you are regular with your gym activities, your body will create an automatic awareness for a good posture. This awareness keeps you more mindful of your posture throughout the day.

5 Gym Exercises To Improve Posture

There are different types of exercise that you can do at the gym. But here are some specifics that help to aid your posture:

1. Deadlifts

This is a compound exercise that primarily targets the posterior chain muscles and spine. You can hope for a good improvement in your posture through this. Here’s what to do:

  • Stand with your feet shoulder-width apart
  • Keep the barbell on the ground in front of you
  • Place your feet directly under the barbell, and your toes pointing slightly outward
  • Bend your knees and hinge forward at your hips
  • Keep your back flat and reach down and grip the barbell with an overhand
  • Take a deep breath, engage your core
  • Now keep your back straight and your chest up
  • Drive through your heels and raise the barbell off the floor
  • Push your hips forward
  • Pause briefly at the top of the movement, then slowly lower the barbell back down to the starting position
  • Repeat several times

2. Rows

Rows target the muscles in the upper back and help to correct rounded shoulders and strengthen the muscles. Here’s what to do:

  • Stand with your feet hip-width apart
  • Keep a dumbbell in your hands
  • Bend forward at your hips, keeping your back flat
  • Now let your arms hang straight down toward the floor
  • Pull the dumbbells toward your torso, leading with your elbows
  • Squeeze your shoulder blades together as you bring the weights toward your midsection.
  • Pause at the top of the movement, then slowly lower the weights back down
  • Repeat several times

3. Lat Pulldowns

This exercise mainly targets your back latissimus dorsi muscles. Thus, it helps to gain better posture by strengthening the muscles. Here’s what to do:

  • Sit at a lat pulldown machine and keep your knees securely positioned on the seat
  • Hold the lat pulldown bar with an overhand grip
  • Your arms should be fully extended
  • Position your hands above your shoulders
  • Sit tall and engage your core
  • Now lean back to create a slight arch in your lower back
  • Pull the bar down toward your chest and squeeze your shoulder blades together
  • Pause when the bar is near your chest, then slowly return to the starting position
  • Repeat several times

4. Glute Bridges

This initially targets your glute muscles and can help stabilize the pelvis. Here’s how to do it:

  • Lie down on your back while keeping your knees bent
  • Your feet should be hip-width apart
  • Relax your arms by your sides
  • Engage your core muscles by drawing your belly button in
  • Now you have to press your feet into the floor
  • Being in that position, lift your hips off the ground, and squeeze your glutes
  • Pause at the top of the movement
  • Slowly lower your hips back down to the starting position
  • Repeat several times

5. Reverse Flyes

This exercise targets your rear deltoids and upper back muscles. Thus, you can strengthen the muscles responsible for retracting the shoulder blades. Here’s what you will do:

  • Stand with your feet shoulder-width apart
  • Slightly bend your knees
  • Hold a dumbbell in each hand
  • Hinge forward at your hips, keeping a neutral spine position
  • Extend your arms straight down towards the bottom, with a slight bend in your elbows.
  • Keeping your arms slightly bent, lift them out to the sides
  • Continue raising your arms until they are in line with your shoulders
  • Pause briefly at the top of the movement, and squeeze your upper back muscles
  • Slowly lower your arms back down to the starting position
  • Repeat several times

Can You Correct Years Of Bad Posture Through The Gym?

Improving years of bad posture through the gym is possible but there are many aspects that need to be considered in this regard. Some are:

1. Patience And Consistency

Correcting years of bad posture requires patience and you've to be consistent on whatever regime you're following.

As it'll be a long process, it might take some time. Hence it's important to be dedicated to your routine.

2. Following Proper Method

If you're a beginner then you're more prone to injure yourself rather than fixing posture.

So, it is good to receive professional guidance first. Also, take things slow until you feel comfortable enough.

3. Perform Particular Exercises

To work on your posture you need to have a well-designed plan which targets exercises for the core, back, shoulders, and neck. Be mindful of what exercises you're doing.

4. Flexibility Engagement

If you're in for correcting posture then you need to incorporate mobility exercises like yoga and stretching into your regime. Doing this will address muscle imbalance and promote proper alignment.

Frequently Asked Questions (FAQs)

Does lifting fix bad posture?

Lifting weights can contribute to improving bad posture but it is not a promised solution.

Lifting weights is a form of strength training that can strengthen the muscles that hold up good posture such as core, back, and shoulders muscles.

Does gym workout improve posture?

Gym workouts include different types of exercises which can promote good posture like- strength training, flexibility exercises, core stability workouts, etc.

If these workouts are done with consistency then you can improve your posture fast.

Should I do posture exercises everyday?

You need to maintain consistency while improving posture. So, incorporating some posture exercises in your daily workout regime reinforces proper alignment and strengthens muscles.

However, if you've any certain health issues then you'd skip doing it regularly.

Does leg workout fix posture?

Although leg workouts mainly focus on the lower body, they can indirectly help in improving posture.

Leg workouts include balance and alignment, core activation, postural chain improvement, etc. You can combine this in your exercise routine to help your posture.

Wrapping Up

Incorporating gym exercises to improve posture with other posture-correcting methods is a good idea. Always keep in mind that correcting years of bad posture requires tremendous endurance and perseverance.

So, if you're able to follow a proper regime then you can make significant progress in improving your posture with time.

Nga Luu


Nga Luu is the Director of Product Development at Cayatch Posture Corrector. With a background as a former physical therapist and medical writer, she possesses extensive expertise within the posture health sector, solidifying her as a recognized authority in the field. As a writer, Nga covers a wide range of topics like physical therapy, medical devices, medical practices, wellness, and more.

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