In this article, I’ll share a few different posture and strengthening exercises that will change your posture. 

Notice how I didn’t use the word improve or worsen. I’ve written another article about that and if you’d like to read it you can check it out, here. 

Let’s get into it!

How Important Is Posture?

Posture is important for certain things. For example, if you are slouching and you try to lift your arm overhead, you will not be able to move through the entire range of motion and you’ll be restricted. 

This same logic applies to many other movements. 

However, posture is not that important when it comes to preventing pain and disability. I know that’s counter-intuitive, however, it’s true. 

The current consensus of the literature on posture is that posture slouched or non-slouched is not closely correlated (related) with pain or disability. 

While it’s true that some people with for slouched posture will have pain it is also true that someone with military type (“perfect”) posture can also have pain. 

I’ve worked with both of these individuals and can verify that it’s true based on clinical experience. 

If you want to change your posture or “improve posture,” so you can look a certain way, then I’ll provide a few exercises below that will ensure that this happens and that you build strength in the process. 

Posture and Strengthening Exercises

For each of these exercises, I recommend watching the videos and then performing two to three sets of 10 of these two to three times per week. 

The shoulder pullbacks can be done every day. I will include more exercises down the road, but these should suffice for now!


Bent Over Row


Prone press up

Shoulder pull-backs

Why Does Posture Change As You Get Older?

Posture changes as you get older due to a few changes:

  • Decreased hydration in intervertebral discs
  • Arthritis and other bony changes shoulder, knee, and hip joints
    • These changes can prevent the joint from getting into alternate postures
  • Pain. If you are having a lot of pain when you are sitting or standing a certain way, this can also change your posture. People’s posture often becomes more slouched due to pain that was occurring when standing up straight. 
  • Habit. You might have a habit of just being in one posture consistently which over time can change the physical structure of your body. 

Is It Possible To Change Your Posture?

Yes, it is possible to change your posture by consciously working on it. 

The only time it’s not possible to change your posture is if you have a structural change such as decreased disc height to loss of hydration or some other arthritic change that is physically blocking you from moving into a certain position. 


Changing your posture can be helpful if you are trying to improve shoulder range of motion and improve range of motion through other joints however it’s not necessary to “fix pain.”

Sometimes changing posture will improve pain levels, sometimes it won’t. 

I’ve written other articles on posture and pain that you can check out here. 

Thanks for reading!