Illustrated, step-by-step instructions included!
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| Greetings! As I write this newsletter, I’m sitting at my dining room table hunched over my laptop like a shrimp. The deep C-curve in my back is impressive, albeit terrible — visually and for my health. |
| If you slouch like me, don’t worry. There are tons of products on the market that aim to help (posture-correcting bras and vests being the biggest ones I’ve seen lately), but you don’t need to spend a penny to improve it. Doing certain exercises that focus on strengthening, lengthening, and stretching your spine and torso could help do the trick. |
| Keep reading for step-by-step written and visual guides on how to get into a few of our favorite moves. |
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Be well,
Morgan Mandriota
Newsletter Editor, Healthline |
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Written by Morgan Mandriota
April 6, 2026 • 3.5 min read |
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| Try these movements to support better posture |
| Cat-Cows can help to relieve tension in your torso, shoulders, and neck while promoting blood circulation and spinal mobility. To do this pose: |
- Come onto your hands and knees with your weight evenly balanced across all four points.
- Inhale as you look up, dropping your abdomen down toward the ground as you extend your spine.
- Exhale, arch your spine toward the ceiling, and tuck your chin into your chest. (Think of a Halloween cat with an arched back.)
- Continue this movement and repeat steps 2 and 3 for at least 1 minute.
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| Chest openers (stretching your chest) can improve your posture, especially if you spend most of the day sitting, which tends to pull your chest inward. To do this move: |
- Stand with your feet about hip-width apart.
- Bring your arms behind you and interlace your fingers, pressing your palms together. (Tip: Grasp a towel if your hands don’t reach each other.)
- Keep your head, neck, and spine aligned as you gaze straight ahead.
- Inhale as you lift your chest toward the ceiling and bring your hands toward the floor.
- Breathe deeply as you hold this pose for 5 breaths.
- Release and relax for a few breaths. Repeat at least 10 times.
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| Child’s Pose is a foundational yoga posture that lengthens your spine, glutes, and hamstrings. It can also release tension in your lower back and neck. To do this stretch: |
- Sit on your shins with your knees together, your big toes touching, and your heels splayed out to the side.
- Fold forward at your hips and walk your hands out in front of you.
- Sink your hips back down toward your feet. If your thighs won’t go all the way down, place a pillow or folded blanket under them for extra support.
- Gently place your forehead on the floor or turn your head to one side. Keep your arms extended or rest them along your body.
- Breathe deeply into the back of your rib cage and waist. Relax in this pose for up to 5 minutes while continuing to focus on your breath.
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| High planks can help develop balance and strength in your core and back, both of which are important for good posture. To do this exercise: |
- Come onto all fours and straighten your legs, lift your heels, and raise your hips.
- Straighten your back and engage your abdominal, arm, and leg muscles.
- Lengthen the back of your neck, soften your throat, and look down at the floor.
- Make sure to keep your chest open and your shoulders back.
- Hold this position for up to 1 minute at a time.
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| 💪 Over to you: What type of exercises would you want to see next? Maybe for flexibility, stronger legs, or bone health? Email wellnesswire@healthline.com to put in your request, and we’ll try to cover it in a future edition. |
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| Get moving this month! |
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| Join Healthline’s 30 Days of Movement Series |
| We’re excited to announce our latest monthly content series devoted to increasing your physical activity! Whether you’re just starting a workout routine or a regular gym-goer, we offer tips and tricks for folks of all fitness levels. Follow along with us by checking out the full calendar below. |
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| Every product we recommend has gone through either Healthline’s or Optum Now’s vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. |
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| Until next time, |
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Take care of yourself, and we’ll see
you again soon! |
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| This edition was powered by |
| morning stretches. |
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Every product we recommend has gone through either Healthline’s or Optum Now’s vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health.
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