The 6 Exercises Kayla Itsines Recommends for Better Posture

Whether you sit at a desk job all day or you're rebuilding strength after giving birth, Itsines says these moves are a great way to relieve tension in the body.

Trainer Kayla Itsines
Photo: Brian Ach/Stringer/Getty Images

If you work a desk job, you might get panicky when you see headlines that call sitting "the new smoking." No need to give your two weeks in the name of your wellbeing, though. Research suggests that the comparison is an exaggeration and that moving around throughout the day might help fight the negative health effects of prolonged sitting. (

So, no, sitting isn't putting your body through the equivalent of a cigarette habit. That said, constantly slouching at your desk can definitely take a toll on your posture and eventually cause back pain (not to mention poor breathing capacity and blood circulation). All the more reason to carve out time in your week to do exercises for better posture. (

Need some guidance on where to start? Kayla Itsines just shared a posture workout routine on Instagram. (And, no, it doesn't involve walking around with a book on your head.)

"If you're someone who sits at a desk all day, are rebuilding your strength post-pregnancy, or are just starting out, postural routines (like this one) are a great way to relieve any tension, begin building strength in your back and shoulders, and improve your overall posture," she wrote in her caption.

The routine is a series of six moves that take about 10 minutes to complete, so it won't take out a huge chunk of your day. All you'll need is a foam roller (here's how to use one in case you're new to foam-rolling) and a resistance band (Itsines doesn't specify what kind, but this resistance bands guide can help narrow down your options).

Here's a breakdown of the exercises Itsines included:

Whether you sit for your 9 to 5 or just like the idea of standing a little straighter, Itsines' routine is a simple way to promote better posture.

Was this page helpful?
Related Articles