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Exercises

Wall-Standing Postural Exercise

activatethoraciceasy

Content last reviewed: 2026-07-18

2 × 10 reps

The posture scan does not measure thoracic kyphosis, lordosis, or flat-back posture directly. This exercise may still help mobility and strength that support overall alignment — it is wellness education, not a diagnosis.

An illustration is coming soon. Follow the step-by-step instructions below.

How to do it

  1. Stand with back against a wall, heels about 3 inches from the wall.
  2. Place hands up beside the head with elbows touching the wall.
  3. Correct feet and knees if needed, then tilt the pelvis to flatten the low back against the wall by pulling up and in with the lower abdominal muscles.
  4. Keeping the arms in contact with the wall, move the arms slowly to a diagonally overhead position.

Form cues

  • Keep elbows and arms touching the wall throughout
  • Low back stays flat against the wall - do not arch

Muscles worked

pectoralis minor — anatomical illustration
pectoralis minorAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
lower trapezius — anatomical illustration
lower trapeziusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
abdominals — anatomical illustration
abdominalsAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

Stretches: pectoralis minor, intercostals

Strengthens: lower trapezius, middle trapezius, abdominals

Helps with

Chin-Up / Chin-Down (Cervical Tilt)Forward Head PostureRounded Shoulders
Active SLR Contract-RelaxBig Toe IsolationHeel lift drillPigeon-Position Rear-Leg Hip ExtensionSingle-Leg Rocker Board BalanceAlternating Toe Control