You can feel your shoulders start to creep up. Your back hurts after yet another day of sitting at the computer. What’s the culprit? Your posture! And you’re not alone. Many of us walk around with less than ideal posture, often due to hunching over at work or staring at our phones. 

But it’s fixable! You don’t even need a gym membership or fancy equipment. All you need is a wall and 10 minutes a day.

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These six exercises will improve your posture, help you stand taller, and may even relieve your back pain! Sounds too good to be true? It’s not! Check out these moves to reset your alignment and have you standing taller before you know it.

The 6 Best Wall Exercises for Posture

Walls are understandably sturdy and ideal for posture exercises. It’s just a matter of knowing what to do and how to do it correctly.

1. Wall Angels

Remember snow angels in the winter? Same concept, but this time against a wall. 

How to do it:

1. Begin standing against a wall. 
2. Step your feet forward and lower your torso until your knees are at 90-degree angles. This will create a stable base for this exercise.
3. Continue to press your back into the wall as you bring the backs of your arms to the wall, also at 90-degree angles.
4. Slowly slide your arms up the wall, overhead. Lower back to the starting position.
5. Start at 30 seconds and increase the time as you gain experience.

This exercise works because you’re stretching your tight chest muscles while strengthening your upper back muscles. It’s like you’re guiding your shoulders gently back into place.

It’s totally normal if you can’t keep your arms touching the wall throughout the entire exercise. Begin with a range of motion that suits your body, and gradually increase mobility over time with practice.

2. Wall Push-Ups

You can never go wrong with a trusty push-up exercise. This variation is more accessible, allowing you to focus more on form than strength. 

How to do it:

1. Stand an arm’s length away from the wall with your palms flat on the surface at shoulder height.
2. Bring your chest to the wall, keeping your body straight.
3. Push the wall away as you return to the starting position.

These exercises work because they strengthen your chest, shoulders, and core. Since you’re against the wall instead of fighting gravity on the ground, they’re also easier on your joints. 

As with any new exercise, start small. Begin with 5 – 10 repetitions and increase as you get stronger.

Want to master the push-up form and explore new variations? Check out our guide to maximize your results.

3. Wall Slides (The Posture Reset)

This move is nicknamed The Posture Reset for a reason. It will teach your body what proper alignment feels like.

How to do it: 

1. Stand with your back flush against the wall, feet slightly forward.
2. Slowly lower into a squat position, keeping contact with the wall.
3. Hold for 10 – 15 seconds.
4. Return to the starting position.

It may seem simple, but in reality, it’s working your core, glutes, and upper back muscles, all of which are imperative to improving your posture. 

While performing this exercise, listen closely to your body. If your knees aren’t feeling great, back off on the depth of your squat. No exercise should be painful.

4. Wall Handstand Prep

Don’t worry, we’re not asking you to do a handstand. However, the preparation for a handstand is excellent for improving your posture. 

How to do it:

1. Start in a downward-facing dog with your heels against the wall.
2. With control, walk your feet up the wall. Feeling adventurous?  You can also move your hands closer to the wall. If taking this variation, alternate movements.
3. Only go as high as is comfortable.
4. Again, with control, walk back down.

This works because it focuses on strengthening your shoulders and core while decompressing your spine. It’s a win/win situation for your posture!

Take this one slow because control is key. Be mindful of your body; if it’s feeling too intense, hang out in the downward-facing dog until you’re comfortable with moving from that position.

5. Wall Sit with Arm Circles

This combo exercise works your legs and core in a classic wall sit with arm circles.

How to do it:

1. Begin sitting against the wall with your quads at 90-degree angles. 
2. Press your back into the wall for stability.
3. Extend your arms out to the sides at shoulder height.
4. Make small circles with your arms. 
5. After 10, reverse direction.

Why does this one work? Because your legs are working hard to hold yourself in the wall sit, while your arms and shoulders do the postural work. 

Begin with a lower number of circles. Start with five in each direction and gradually increase as you gain experience.

6. Wall Chest Stretch

This last exercise is deceitfully intense because it directly targets your tight chest muscles. 

How to do it:

1. Stand next to a wall with your arm extended behind you.
2. Only your palm and forearm will be against the wall.
3. Begin to rotate your body, stretching through your pectoral muscles.
4. Hold for 30 – 45 seconds.
5. Repeat on the other side.

This exercise is effective because it targets the muscles that pull your shoulders forward. Lengthening these muscles will allow your shoulders to settle back into the proper position.

Be gentle with your body. This shouldn’t be painful. If it hurts, ease off into a comfortable stretch.

Why Wall Exercises for Posture Are So Effective

These exercises are effective because they provide immediate feedback. If you lean too far forward or start to arch your back, you’ll feel it right away. When either of these situations occur, adjust back into proper posture alignment. 

Another reason these exercises are so effective is that they work multiple muscles at once. When you stretch your tight chest muscles, which pull you forward, you’re also strengthening your upper back muscles, which keep you upright. 

All of these moves are accessible and adjustable to your body. Consistent practice will reset your alignment.

If you struggle to find time for these exercises, consider using a reliable posture-correcting brace during long periods of sedentary activity.

Tips for Success with Wall Exercises

To get the most out of these exercises, be consistent and listen to your body.

1. Start with What You Can Handle. Even five minutes a day is progress.
2. Focus on Form over Quantity. Form is always imperative when you’re performing any exercise. Get it right by focusing on quality over quantity.
3. Be Patient With Progress. You won’t fix your posture overnight, but you will with time and consistency. Be patient.
4. Set Reminders. Life is busy, so consider setting a daily reminder on your phone or pairing the exercises with a task you already do daily.
5. Listen to Your Body. Every day is different. Adjust the intensity to match your body’s needs on that day.
6. You can also use an affordable resistance band set to add gentle support or challenge to these wall moves.

Common Mistakes to Avoid

Mistakes can happen, so here’s how you can avoid making them.

1. Don’t Rush Through the Movements. Take your time. Again, quality over quantity.
2. Avoid the “No-Pain, No Gain” Mentality. Some muscle fatigue is normal, but pain is not. If you feel any sort of pain, stop.
3. Don’t Expect Overnight Results. Improvement in your posture is a gradual process. Be patient and trust that your efforts will pay off.
4. Don’t Skip the Warm-Up. Take a few arm circles and gentle stretches to loosen up your body before diving in.
5. Don’t Compare Yourself to Others. Your body is uniquely yours, and your progress will be just that. Instead, compare your current self to the past you. 

Want to take it a step further and strengthen and sculpt your back? Check out these practical dumbbell back exercises that you can do at home or in the gym.

Final Thoughts

Stand taller and feel stronger with these six wall exercises that will stretch your tight chest muscles and strengthen your back, legs, and core. 

The best part? You can begin your journey right now. Pick one exercise from the list and give it a try. See how it goes and how it changes your posture. From there, add on, and before you know it, you’ll be confidently walking taller.