Posture correction exercises
Senior Physiotherapist, Founder and Director · Registered with the AHPRA (PHY0002060505)
Sports Rehabilitation · Musculoskeletal Problems · Sport Injuries · Neck pain, headaches, dizziness, jaw related neck pain
Kenny is a physiotherapist with over 18 years’ experience in musculoskeletal and sports rehabilitation. He has a focus on identifying the contributing factors behind pain and treating complex presentations including chronic spine pain, neck and headache disorders, jaw dysfunction, and persistent sports injuries. His approach combines manual therapy, dry needling, and active rehabilitation with strong emphasis on education and patient outcomes. He is also a GEMt dry needling teacher and demonstrator. As an endurance athlete with experience in marathons, Ironman, CrossFit, basketball, and ultra endurance events, he brings a performance athlete's perspective to rehabilitation and load management.
Last reviewed: 05 September 2025
In the above video, we will run you through a thoracic strengthening program that can help support your posture
1. Straight arm pull backs
For this exercise you'll need to stand up and hold a theraband in either hand and have it attached to something in front of you; ideally a doorknob is really good for this. With both of your elbows extended, keeping them nice and straight. You're going to pull your arms just behind your hips and then slowly come back to the starting position. For this exercise, we recommend that you perform 10 reps and you repeat that for 3 sets. It's also important to make sure that you're squeezing your shoulder blades together really tight, imagining that you're gripping a pencil between them.
2. Vertical row
This exercise will be in a similar position, having a theraband attached to a doorknob or something in front of you. You're just going to have your elbows bent and then pull straight back. As you're doing this, remember to squeeze your shoulder blades together nice and tight as if you were gripping a pencil. For this exercise we're looking at repeating 10 times and doing three sets of that.
3. Band pull-aparts
Standing up, holding a theraband in your hands, you're going to keep them roughly shoulder width apart and you're going to keep your elbows fully extended. As you do this, you're going to pull them all the way apart, squeezing your shoulder blades together nicely as you do that. For this one, we're looking at performing 10 repetitions and you're going to do three sets.
These exercises can help with mid-back strengthening, if you have any other questions please feel free to contact us or come into the clinic for a visit.