‘I’m a Trainer, and These Are the 4 Best Posture Exercises to Help You Stand a Little Taller’

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Photo: Stocksy/Guille Faingold
What even is good posture these days? With so many people currently living that WFH life, couches have become the new desks, and the amount of time I spend watching Netflix has gone from a couple hours a week to... let's not even attempt to calculate that.

All that lounging feels nice in the moment, but it doesn't take long for your body to revolt against the awkward positions you're putting it in. That's why it's now more important than ever before to start thinking about your posture, and trainer Charlee Atkins shared four of the best posture exercises on Instagram that can make sure yours always gets high marks.

If you feel like slumping has become your new norm, do Atkins' four best posture exercises. In just a few minutes, you'll already be standing up a little taller.


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The best posture exercises, according to Charlee Atkins

1. Retraction + adduction

  1. Start in a half-kneeling lunge.
  2. With a dumbbell in each hand, bring your arms forward so they're both at a 90-degree angle in front of your body with your palms facing each other.
  3. Pinch your shoulder blades together as you bring your arms behind your body, stopping when your palms facing forward.
  4. Do 3 sets of 12 reps.

2. Scap push-ups

  1. Start in a tabletop position on the floor with your hands directly under your shoulders.
  2. Keep your arms extended as you pinch your shoulder blades together.
  3. Pull them apart as you slightly lower your body.
  4. Do 3 sets of 12 reps.

3. Bent-over row

  1. Stand with your feet about shoulder-width apart.
  2. Keep a flat back as you hinge forward at the hips.
  3. Row the dumbbell up toward your chest, keeping your elbow close to your body, then lower.
  4. Do 3 sets of 12 reps on each arm.

4. Half-kneeling overhead press

  1. Start in a half-kneeling lunge.
  2. With a dumbbell in your right hand, raise it toward the ceiling, keeping your arm close to your head.
  3. Lower your arm back down, stopping once it meets your shoulder.
  4. Do 3 sets of 12 reps on each side.

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