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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.
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| 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.
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| 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
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| Cat-Cows can help to relieve tension in your torso, shoulders, and neck while promoting blood circulation and spinal mobility. To do this pose:
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- 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:
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- 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:
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- 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:
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- 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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