Poor posture is a silent contributor to pain, fatigue, and decreased mobility. Physiotherapy exercises help strengthen muscles, restore alignment, and reduce strain on the spine.

1. Chin Tucks

Strengthens deep neck flexors and counters forward head posture.

  • Sit or stand upright
  • Gently tuck your chin toward your chest
  • Hold for 5 seconds, repeat 10–15 times

2. Shoulder Blade Squeezes

Targets the upper back muscles that support posture.

  • Sit or stand tall
  • Squeeze shoulder blades together
  • Hold for 5–10 seconds, repeat 10–15 times

3. Cat-Cow Stretch

Improves spinal flexibility and reduces stiffness.

  • Begin on hands and knees
  • Arch your back (cow), then round it (cat)
  • Repeat 10–15 times

4. Wall Angels

Strengthens upper back and shoulder stabilizers.

  • Stand with back against a wall
  • Slowly raise arms overhead, keeping contact with the wall
  • Repeat 10–12 times

5. Core Strengthening (Planks)

Supports the spine and encourages proper alignment.

  • Start in a forearm plank position
  • Keep the spine neutral
  • Hold for 20–60 seconds, repeat 2–3 times

Tips for Success

  • Perform exercises daily
  • Combine with posture awareness and ergonomic adjustments
  • Progress gradually to avoid strain

Key Takeaways

Consistent physiotherapy exercises improve posture, reduce pain, and prevent future musculoskeletal problems.

A physiotherapist can design a personalised routine that targets your specific needs.