Corrective Exercises For Better Posture

rounded shoulders forward head  lordosis posture swayback posture

To Fix Bad Posture,

How You Got Rounded Shoulders

fix rounded shoulders posture
Image shows severe rounded shoulders with slight forward head

2 Steps to Fix Rounded Shoulders

1. Massage & Stretch Tight Chest Muscles

Massage your chest as often as possible using a foam roller or a ball as shown in this video,

Start off by doing 2-to-4 chest stretches as shown in the video below for 15-to-60 seconds at a time.

2. Strengthen Weak Back Muscles

How You Got Forward Head

fix forward head posture

2 Steps to Fix Forward Head Posture

1. Strengthen the muscles behind your neck by watching this video,

2. Loosen up (or stretch) the muscles in the front of your neck by watching this video,

You may also benefit from doing the exercises to fix rounded shoulders

How You Got Lordosis

Fix Lordosis

2 Steps to Fix Lordosis

1. Massage & Stretch

Hip Flexor Massages & Stretches

Hip Flexor Massage

Hip Flexor Stretches

Lower Back Massages & Stretches

Lower Back Massage

Lower Back Stretches

Thigh Massages & Stretches

Thigh Massage

Thigh Stretch

2. Strengthen Butt, Hamstring & Core

How to Strengthen Butt & Hamstrings
  • Do 2-to-6 sets of butt bridges or hip thrust for 8-to-20 reps 2-to-4 days per week.
  • Start off with light weights or no weight at all because you're not trying to necessarily make your butt bigger & stronger…
  • You're only trying to wake up or reactivate inactive muscles that have gotten weaker.
  • Squeeze your butt muscles throughout the entire rep, push from your heels, pause at the end of each rep for 2-to-5 seconds while still squeezing your butt.
  • Do not arch your lower back to help you finish each rep. If you are using your lower back too much then stop & refocus on pushing thru your heels while squeezing your butt.
Butt Bridges
Hip Thrust
How to Get a Stronger Core

3 Ways to Strengthen Your Core

1. Get stronger abs by doing 2-to-6 sets of 8-to-20 reps of ab wheel rollouts 2x a week or… Do the 60 second workout in the video below 2x a week at least 3x a day.

2. Get stronger obliques doing the suitcase carry or 2-to-6 sets of 8-to-20 reps of side planks holding each rep for at least 5 seconds 2x a week.

3. Get a stronger transverse abdominus doing the TVA exercises shown in this video,

2 More Tips to Fix Lordosis

  1. Stand up or walk around after every 15-to-30 minutes of sitting down to give your hip flexor, lower back and thigh muscles a break.
  2. Get rid of excess belly fat which also causes you to have tight lower back and hip flexors.

How You Got Swayback

fix swayback

2 Steps to Get Rid of Swayback

1. Massage & Stretch

Abdominal Massages & Stretches

Abdominal Massage

Abdominal Stretches

Butt Massages & Stretches

Butt Massage

Butt Stretches

Hamstring Massages & Stretches

Hamstring Massage

Hamstring Stretch

2. Strengthen Hip Flexors & Lower Back

Hip Flexors

Lower Back

More Ways to Get Better Posture Created by Adrian Bryant

Adrian Bryant

Leave a Comment

There are 8 comments

The forward head exercises are not showing on the page and the rounded shoulder message
Can you give me the links .


October 19, 2014

Adrian Bryant

do you have the flash player installed

October 22, 2014


How can i add these exersizes , message and strech to the 90 days shaping program ?

September 30, 2014

Adrian Bryant

you can but you'll have to add them in a way that is convient to you and your schedule

September 30, 2014


What if you have an elevated shoulder? What kind of corrective exercises can you do for that? Thank you.

September 29, 2014

Adrian Bryant

I not sure but is one side elevated or both?

September 30, 2014


My left shoulder is elevated. I tend to carry stress on that side, and for nearly 20 years I slept on my left side, and have had physical therapy for my sore neck, but the shoulder is still elevated. After reading this posture article, I realized that I need to work on my rounded shoulder and forward head, and I think I have a muscle imbalance causing the shoulder, but I'm not sure how to figure out which muscles are tight and which are weak. Thanks for your help.

October 03, 2014

Adrian Bryant

Rounded shoulders = tight chest and weaker back (mid trap area)

band pull aparts and the exercsises I've included are good for weak back

October 04, 2014

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