The Best Exercises to Fix Posture and Undo Sitting All Day
Modern life keeps us hunched over desks and phones for hours, weakening the muscles that hold us upright and tightening those that pull us forward. The fix is a combination of strengthening and mobility work.
Strengthen the posterior chain
- Face pulls — upper back and rear delts
- Rows — mid-back strength
- Band pull-aparts — easy daily posture work
- Glute bridges — counteract tight hips
- Supermans — lower back and spinal erectors
Open up tight areas
Sitting tightens the chest and hip flexors. Stretch them daily with doorway chest stretches and kneeling hip-flexor stretches to restore balance and let you stand tall.
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Move throughout the day
No exercise fully undoes eight hours of sitting. Stand, walk and reset your posture regularly — set a reminder to move every 30-60 minutes.
The takeaway
Strengthen your upper back and glutes, stretch your chest and hips, and break up long sitting. Do this consistently and you'll stand taller and feel less stiff.
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