The 12-Minute Better Posture Workout

By , Jessica Smith, Certified Personal Trainer
Your mom was right--standing up straight really is good for you! Better posture can also help you look taller and slimmer instantly (no Spanx required). With all the sitting and slouching we do while typing, texting and driving, maintaining good posture can require a little extra work. Join me for this equipment-free, full-length workout video designed to develop strength, flexibility and proper alignment in the postural muscles of the neck, shoulders, back and core. A mat is recommended for the floor work (though a carpeted surface should work fine). 
Oh, and be sure to keep an eye out for my workout partner, Peanut the French bulldog, who makes an appearance during this workout!

Like this workout? Be sure to check out our professionally produced, better-posture-building "Walk On" 3-DVD set, available now on DVD.
Leave me a comment below and let me know which move you enjoyed the most!
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About the Author
As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami, and now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit to learn more about her fun, results driven programs for all levels of exercisers.

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MUSICNUT 10/7/2020
Thanks for the great article! :) Report
VIVATV 6/27/2020
Thanks for giving great kind of information. So useful and practical for me. Thanks for your excellent blog, nice work keep it up thanks for sharing the knowledge Report
PATRICIAANN46 6/5/2020
Thank You for the very helpful article. Report
SNUZYQ2 5/6/2020
Great workout! Thank you for posting this! Report
SHOAPIE 2/17/2020
Need to do this regularly. Report
Great workout Jessica. Exercise has a great role to maintain a good posture. I love Yoga workout because it is most effective for good posture and it also relieves pain. I work on the computer and try to maintain a good sitting posture using an ergonomic chair. This article has helped me much more to sit on the chair and work on the computer correctly https://
/. My doctor told me to maintain a good posture while sitting, sleeping traveling, and other activities. Thank you for your valuable video exercise. Report
Thanks for sharing. Report
Thanks! Report
Thanks! Report
Thanks for sharing this information. Report
I wish I could get on the floor and do this. I did try it on the bed and it works fairly well. Report
Great exercises! Report
Great exercises! Thanks, Jessica! Report
Great exercises Report
Excellent article! Report
From sitting in church if we didn't sit up straight we'd get the "look" and a good talking afterwards. Some times now people compliment me on my posture which I don't even know I'm doing. Good info. Report
thanks Report
great exercises Report
I can't get on the floor but this looks like it would be good. Report
Thank you for this to read Report
I don't do floors and wish there were more non-floor exercises on this site. sigh Report
With one of my shoulders having issues all my life, doing modifications has greatly helped to strengthen muscles around it so I am able to do the full movement. Start where you're at! Report
Can't do it because of a knee replacement and it hurts when I try to go on my knee's. Report
Having had shoulder surgery, that Chest-opening twist can also be done standing. Stand as if to enter the doorway but slide to the side with front of shoulder against the frame. Start twisting chest forward and away from the frame. Turn neck also to add stretch. Hold. Report
You get one shot at life. Grab it and take control of your destiny starting today! Report
I don't see any workout just a big blank space. Report
Did this workout how do I track on spark now? Report
Did not like it; didn't finish. Wasn't expecting Pilates--that swimming move hurt. Then I couldn't follow the twist thing--didn't understand the directions, couldn't really see, trying to do it and twist my neck to see what she's doing. Gave up. Oh, well. Report
Felt good Report
This was nice! Short and sweet. I did it for the first time today, and am going to repeat it over the next few weeks. Everyone needs better posture! Report
I just love working out with Jessica. Stumbled onto her you tube channel via spark people. Now I purchase her dvd's and never have a dull moment exercising. She has something for every one and every level of fitness. I highly recommend inviting her into your home for daily workouts. Thank you Jessica, you are awesome. Your Mom and Beth too. Report
I'll try this workout since I need better posture sitting at a desk job all day~ Report
This is a workout I really need. I spend a lot of time on the computer or the piano and after all the leaning forward, my posture is terrible. I'll have to modify some of the movements, but the standing exercises are very doable. Thanks, Jessica. I noticed that Peanut thought that was too much activity, and the nap was much more important. Report
I thought this was a pretty good workout, though she says "front arm, back arm" instead of left or right... Can't find a place to track the workout on spark! Report
How timely this is for me to find this workout. I recently completed six weeks of physical therapy for a painful shoulder that was most likely the result of poor posture and not enough proper upper-body strength training. I have been prescribed a few maintenance exercises to do at home, but my therapist said I could do just about anything else that I wanted, as long as I build up gradually, so I was looking for a workout that would give me a good foundation from which to work. This workout will be a very good extension of my p.t. exercises and most of the exercises are very similar to what I did during therapy. Thanks, Jessica. Report
I'm excited for this one! Even though I have pretty good posture already, I feel it can always used improvement. It's so easy to slump while sitting. Report
Thank you Jessica. It may not be wise for me to join now as I'm unable to properly exercise. I cannot get up from the floor and I use a walker. I can sit in a chair and do some though.

I thought a new eating program might help most at this point. Do you think so, or do you have to exercise to accomplish weight loss? I will look forward to your reply.

Jane Bartz, Gillette, Wyoming Report