Fighting a Hunchback: 7 Exercises for Better Posture

Our first goal: to release tension. This tension is primarily caused by the nervous system. Furthermore, research shows that fascia training before mobility training leads to better joint flexibility.[1] Improve mobility in the thoracic spine while working on your upper back and chest muscles.

The principle is the same as with myofascial self-massage. However, the smaller contact surface of the trigger tools allows you to target tension even more precisely. If you don’t have a trigger tool at home, you can skip this exercise. However, it’s the perfect way to round out your exercises for better posture.

Once tension has been released, improve the range of motion in your thoracic spine (TS). You can achieve this through various mobilization exercises. To improve your posture, this exercise involves hyperextending the thoracic spine and promoting better rotational mobility.

In the next step, we target the muscles that tend to be underactive. You achieve this through isolated activation exercises. In the final step, you integrate the range of motion you’ve gained and the activated muscles into a complex movement pattern. This helps you restore neuromuscular control and promotes healthy movement as well as an upright posture.