Fighting a Hunchback: 7 Exercises for Better Posture

Better posture boosts productivity and well-being. Get started now with our 7 exercises to combat a hunched back.

Time

30 minutes
7 exercises

Eine aufrechte Körperhaltung lässt sich durch regelmäßige Bewegung, eine bewegliche Brustwirbelsäule und eine kräftige Rumpf- und Rückenmuskulatur verbessern. Mit gezielten Übungen kannst du Verspannungen lösen, deine Beweglichkeit fördern und die Muskulatur stärken, die dich bei einer aufrechten Haltung unterstützt.

Myofascial Self-Massage for Good 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.

Posture Improvement Exercise: Upper Back Massage

Lie on your back on the BLACKROLL® or TWIN so that it is positioned at the level of your shoulder blades. Cross your arms in front of your chest and place your hands on your shoulders.

Lift your hips so that only your feet are touching the floor. Push and pull yourself back and forth with your legs on the fascia roller so that it rolls along your thoracic spine.

Tip: Do you feel more intense pressure in certain spots? If so, stay there with the ^{^BLACKROLL®} and take deep breaths in and out until the tension releases. This is an important exercise for improving your posture.

Product

Standard

Seconds

Body part

Upper Body, Upper Back

Training Goals

Exercise to Improve Posture: Chest Muscle Massage

Lie face down on the floor and place the BALL 12 on your chest muscle. Now gently circle your upper body on the ball, focusing on the most sensitive spot.

Apply pressure until the sharp sensation subsides significantly. Repeat the posture exercise on the other side.

Continue the exercise until the sharp sensation subsides (usually after about a minute).

Tip: To improve your posture, you can also perform this exercise while standing. Place the ball on your chest muscles and apply pressure to it with both hands. Perform small, targeted circular movements.

Product

Ball 08

Seconds per side

1 / 60

Body part

Upper Body, Shoulders, Chest

Training Goals

Targeting Deep Tension Points

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.

Posture Exercise: Triggering the Chest Muscles

Stand facing the wall and position the TRIGGER on the tender spot in your chest muscle. Begin mobilizing as soon as the pain subsides slightly.

To do this, raise your arm above your head and bring it back down.

Tip: Want more pressure? Then lean harder against the wall.

Product

Trigger Box

Sets / Seconds

180

Body part

Upper Body, Chest

Training Goals

Mobilization and Stretching 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.

Thoracic Spine Hyperextension: For an Upright Posture

Lie on your back on the^BLACKROLL® at the point where your lumbar spine meets your thoracic spine. Cross your arms in front of your chest or place them behind your neck.

Hyperextend your thoracic spine backward over the foam roller and return to the starting position. Perform the movement 3–5 times, moving the roller slightly higher each time. Repeat the process until you’re almost at your neck.

Tip: Place the^BLACKROLL® slightly higher during the second set, but keep it roughly between your shoulder blades.

Product

Standard

Sets / Seconds

2 x 15

Body part

Upper Body, Upper Back, Lower back

Training Goals

Activation and Strengthening for Proper Posture

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.

Exercise for Upright Posture: Overhead Squat

Stand upright with your feet shoulder-width apart in the center of the MULTI BAND. Grasp the loops with both hands from the inside. Extend your arms upward. Shift your weight backward and perform a squat.

Tip: During this exercise, try to keep your thoracic spine as upright as possible to improve your posture.

Product

Multi Band

Repetitions

Body part

Upper Body, Upper Back, Lower Body, Glutes, Thigh

Training Goals

Exercise for Better Posture: Banded Overhead Press

Secure the MULTI BAND in front of you at hip height and grasp the loops from the inside. Stand upright and bend your knees slightly. Engage your glutes and core muscles.

Press the band overhead and fully extend your arms. This exercise is very effective for improving your posture.

Tip: Make sure your legs and core form a straight line.

Product

Multi Band

Repetitions

Body part

Upper Body, Shoulders, Chest

Training Goals

Improving Your Posture Made Easy

It’s difficult to correct your posture while sitting. Stand up and adjust your posture to the correct position.

To the 4-Point Plan

Your Tools for Good Posture

Foam roller

Standard

Available in multiple variants

from€29.90

Fascia ball

Ball 08

Available in multiple variants

€14.90

Resistance band

Multi Band

€39.90

Trigger Tool

Trigger Box

€39.90

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Quellen & Studien

Abd El‑Azeim, A. S., Mahmoud, A. G., Mohamed, M. T., & El‑Khateeb, Y. S. (2022). Impact of adding scapular stabilization to postural correctional exercises on symptomatic forward head posture: A randomized controlled trial. European Journal of Physical and Rehabilitation Medicine, 58(5), 757–766. doi.org/10.23736/S1973-9087.22.07361-0

Argyrou, S., Kitixis, P., Dimitriadis, Z., et al. (2025). The effectiveness of an exercise program based on motor learning principles for the correction of the forward head posture: A randomized controlled trial. Brain Sciences, 15(8), 873. doi.org/10.3390/brainsci15080873

Elgendy, M. H., Abdel Ghaffar, M. A., El Sabbahi, S. A., Abutaleb, E. E., & Elsayed, S. E. B. (2024). Efficacy of head postural correction program on craniovertebral angle, scapular position, and dominant hand grip strength in forward head posture subjects: A randomized controlled trial. Physiotherapy Research International, 29(3), e2093. doi.org/10.1002/pri.2093

Katzman, W. B., Vittinghoff, E., Lin, F., Schafer, A., Long, R. K., Wong, S., Gladin, A., Fan, B., Allaire, B., Kado, D. M., & Lane, N. E. (2017). Targeted spine strengthening exercise and posture training program to reduce hyperkyphosis in older adults: Results from the Study of Hyperkyphosis, Exercise, and Function (SHEAF) randomized controlled trial. Osteoporosis International, 28(10), 2831–2841. doi.org/10.1007/s00198-017-4109-x

Sepehri, S., Sheikhhoseini, R., Piri, H., & Sayyadi, P. (2024). The effect of various therapeutic exercises on forward head posture, rounded shoulder, and hyperkyphosis among people with upper crossed syndrome: A systematic review and meta‑analysis. BMC Musculoskeletal Disorders, 25, 105. doi.org/10.1186/s12891-024-07224-4