How to Improve Posture: 4 Essential Mobility Exercises for a Hunched Back
A hunched back, also known as kyphosis or a rounded upper back, occurs when the upper spine curves forward excessively. This makes the shoulders and upper back appear slouched or rounded. This condition often develops due to a combination of factors, including:
Poor posture
Weak back muscles
Prolonged sitting in poor positions, especially while using screens or working in an office
Genetics
In this article, I’ll share with you 4 mobility exercises that you can do at home, in the office, or before a workout to improve your posture. Stick around until the end for a complete upper body warm-up that’s perfect for training!
What Are Mobility Exercises?
Mobility exercises are designed to improve the range of motion and flexibility in your joints and muscles. These exercises keep your joints healthy, help maintain proper posture, and prevent injuries—especially when engaging in strength training or activities requiring a wide range of movement.
Important note: Mobility exercises are different from static stretches. Unlike static stretching, where you hold a position for a certain amount of time (typically at the end of a session), mobility exercises focus on dynamic movement.
This is why I incorporate mobility exercises into my warm-up routines and also recommend them to my clients. Today, we’ll only cover mobility exercises. If you’re looking for tips on improving posture through strength exercises, feel free to contact me at soriacheurfa@gmail.com.
Routine Breakdown: 4 Mobility Exercises (video below)
These movements are perfect for improving your posture and mobility, especially if you spend long hours sitting or working at a desk. You can do them at home, in the office, or even as a warm-up before a workout.
1. Cat-Cow (10 reps)
How to do it: Move between the cat (rounded back) and cow (arched back) positions, holding each for a few seconds.
Tip: Inhale deeply when arching the back (cow position) and exhale fully when rounding it (cat position).
Benefits: Loosens up the spine and prepares your body for movement.
2. The Archer (8-10 reps per side)
How to do it: Rotate your upper body (thoracic spine) while stretching your shoulders. Keep your lower body stable by placing your knee on a yoga block.
Tip: Focus on controlled movement to maximise the stretch and avoid overcompensation from the lower back.
Benefits: Improves thoracic spine mobility and stretches your shoulders, promoting better posture.
3. Foam Roll Thoracic Spine Extension (10 reps)
How to do it: Roll your upper back over a foam roller, just at the bottom of your shoulder blades, focusing on extending your thoracic spine. Add a slight pelvic tilt to avoid lower back compensation.
Tip: Think of it like doing crunches, but focus only on the upper spine.
Benefits: Isolates upper back movement and enhances thoracic spine mobility.
4. Wall Angels (10 reps)
How to do it: Stand against a wall, maintaining three points of contact—your lower back, elbows, and wrists. Move your arms up and down while breathing deeply.
Tip: Focus on keeping all three points in contact with the wall to fully engage your back muscles.
Benefits: Improves scapular control and posture by engaging back muscles and stretching the chest.
4 Essential Mobility Exercises for a Hunched Back
Tips for Success
Breathing: Breathing deeply and staying relaxed will help you get more out of each stretch and mobility movement.
Consistency: The more regularly you perform these exercises, the more you'll improve your mobility, posture, and performance in other physical activities, such as lifting weights.
How Often to Do These Exercises:
To see noticeable improvements in your posture and mobility, aim to perform these exercises 3-5 times a week. Consistency is key, especially if you spend long hours sitting at a desk. If you're new to mobility exercises, start with just a few minutes each day and gradually increase the duration as your body adapts.Increase Reps or Sets: Start with the recommended reps (e.g., 10 reps) and gradually add more as your mobility improves. You can also add another set to increase the challenge.
Benefits of These Mobility Exercises
Thoracic Spine Mobility: Exercises like the Archer help to mobilise the often stiff upper spine, particularly important if you sit for long periods.
Shoulder Stability & Flexibility: The shoulder movements strengthen and stabilise the shoulder joint while improving the range of motion.
Coordination: These movements involve coordination between your arms and torso, which improves the mind-muscle connection.
Chest and Back Stretch: These exercises stretch muscles in the chest and back that are crucial for maintaining good posture.
Final Thoughts
Mobility exercises are a fantastic way to improve your posture and prevent injury, especially if you spend a lot of time sitting or working in an office setting. By incorporating these four exercises into your routine, you’ll start to see improvements in your flexibility, posture, and overall movement quality.
For any questions or additional tips on strength training and posture improvement, feel free to reach out to me at soriacheurfa@gmail.com.
For a complete upper body warm-up routine, check out the video below:
