Stretches

Understanding why posture matters is the first step, but knowing what to actually do about it is where the real change happens. The good news is that improving your posture doesn’t require expensive equipment or hours at the gym. A small, consistent daily routine targeting the right muscles can make a meaningful difference to how you feel and how you carry yourself.

Poor posture is generally driven by two things happening simultaneously: some muscles becoming tight and shortened (typically the chest, hip flexors and the muscles at the base of the skull), while others become weak and under active (typically the deep neck flexors, mid-back and gluteal muscles). An effective posture routine addresses both.

Download your stretch guide from the options below. Each includes step-by-step instructions and visual guides.

These exercises are suitable for most people as a general guide, but if you have existing injury, recent surgery or significant pain, please check with us before starting a new routine.