Many of us wish we could stand a little taller, and while we can’t change our actual height, good posture can make us look and feel taller. Improving posture makes you look better, boosts confidence, and helps with back and neck pain.
Here are some simple exercises and tips to help improve your posture and add height to how you carry yourself.
Why Posture Matters
When we slouch or sit hunched over, our spines compress, and we lose some height. Poor posture can also make us feel less energetic. Standing and sitting with good posture stretches out the spine, making us look taller and feel better overall.
Simple Exercises to Improve Posture and Appear Taller
- Chin Tucks
Chin tucks are a simple way to correct a “forward head” posture that many of us get from looking at screens. Stand or sit up straight, gently pull your chin back so it lines up with your shoulders.
Hold for a few seconds, then release. This exercise strengthens neck muscles and helps bring the head back into alignment.
- Wall Angels
Stand with your back against a wall, feet a few inches from the wall. Press your back, shoulders, and head flat against the wall.
Raise your arms to shoulder height and bend your elbows to 90 degrees, like a “W” shape. Slowly raise your arms to form a “Y” shape, keeping them against the wall as much as possible. This exercise helps strengthen upper back muscles, improving shoulder posture.
- Cat-Cow Stretch
Start on your hands and knees. For the “cat” part, round your back, pulling your belly button towards your spine. For the “cow” part, arch your back and lift your head and tailbone up.
This stretch loosens up the spine and helps with flexibility, making it easier to maintain good posture.
- Plank
Lie face down on the floor and lift your body onto your toes and forearms, keeping your body in a straight line from head to toe. Hold this position for as long as you can. Planks strengthen the core muscles, which are important for supporting good posture. - Cobra Stretch
Lie face down and place your hands flat on the ground under your shoulders. Slowly push your chest up, arching your back and lifting your head. The cobra stretch opens up the chest and stretches the spine, helping you stand a little taller. - Shoulder Blade Squeezes
Sit or stand up straight, and squeeze your shoulder blades together, holding for a few seconds. Release and repeat. This simple exercise helps build the muscles in your upper back, which are important for standing and sitting tall.
Extra Tips for Improving Posture
- Be Mindful of Your Posture
Remind yourself throughout the day to sit and stand straight. Try setting reminders on your phone or using sticky notes to check your posture regularly. - Adjust Your Workspace
If you work at a desk, make sure your computer screen is at eye level, and use a chair that supports your lower back. Try not to slouch, and keep both feet flat on the floor. - Sleep in a Good Position
Sleeping on your back or side with a supportive pillow can help keep your spine aligned. Avoid sleeping on your stomach, as it can strain your neck and back. - Strengthen Your Core
A strong core (the muscles in your abdomen and lower back) helps you stand taller. Core exercises, like planks and bridges, support good posture and take pressure off your spine. - Stretch Daily
Taking just a few minutes to stretch each day can make a big difference. Stretching helps with flexibility, keeping your muscles relaxed so that you’re not pulled into slouching.
Final Thoughts
Improving your posture won’t add inches to your height, but it can make you look taller and feel more confident. With these simple exercises and small daily habits, you can stand straighter and feel better in no time. So give these tips a try, and watch how a few simple changes can make a big difference!
