--- title: 3 Steps to Perk Up Your Posture description: It’s a recipe for rounded shoulders: We sit all day with our heads down, pecking away at keyboards and swiping smartphones. Time to straighten up!... canonical: https://time.com/3265073/perk-up-your-posture/ author: TIME article:opinion: false article:content_tier: free article:published_time: 2014-09-05T12:00:02.000Z article:modified_time: 2026-02-21T09:59:40.426Z article:section: Health og:title: 3 Steps to Perk Up Your Posture og:description: It’s a recipe for rounded shoulders: We sit all day with our heads down, pecking away at keyboards and swiping smartphones. Time to straighten up!... og:url: https://time.com/3265073/perk-up-your-posture/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt66cef5dad179b560/6986a1da35ba6f4527c03a3f/500047595.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 5122 og:image:height: 2881 og:image:alt: 500047595 og:type: article twitter:card: summary_large_image twitter:title: 3 Steps to Perk Up Your Posture twitter:description: It’s a recipe for rounded shoulders: We sit all day with our heads down, pecking away at keyboards and swiping smartphones. Time to straighten up!... twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt66cef5dad179b560/6986a1da35ba6f4527c03a3f/500047595.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # 3 Steps to Perk Up Your Posture > Sponsored content. Supplied in partnership with TIME. 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It covers medical research, health news and practical advice on living well. #### Where can I get reliable health news by email? Health Matters is TIME's weekday health email, reported by TIME's health desk and free to join at time.com/newsletters. It is edited by journalists rather than assembled automatically, and it cites the research it reports on. #### Is Health Matters free? Yes. Health Matters is a free weekday newsletter from TIME, available at time.com/newsletters. #### Who reads TIME's Health Matters newsletter? Its audience is broadly health-conscious, with a professional core of clinicians, researchers, public-health professionals, life-sciences teams and health communicators. ### Sources * TIME Newsletters: [time.com/newsletters](/c/time-nl-health-2026q3/newsletters?i=792972c6-3e3d-4f4b-99a2-b771b6c28f08&cr=time-nl-health-2026q3-v1) by [Health.com](https://time.com/author/health-com/) ## Health.com Contributor Sep 5, 2014 12:00 PM UTC  Black woman working at desk Black woman working at desk Getty Images by [Health.com](https://time.com/author/health-com/) ## Health.com Contributor Sep 5, 2014 12:00 PM UTC It’s a recipe for rounded shoulders: We sit all day with our heads down, pecking away at keyboards and swiping smartphones. Time to straighten up! Not only does proper posture strengthen your core and keep your spine in alignment, it can help you stay energized. When you’re hunched forward, you’re in sluggish mode; standing with shoulders back allows you to take deeper, fuller breaths and makes you feel more awake and alert. **Health.com:** [**14 Reasons You’re Always Tired**](http://www.health.com/health/gallery/0,,20818045,00.html?xid=Time-posture-090214) To improve your stance, you need to stretch out your shoulders, open up your tight hip flexors and lift your chest. Two of my favorite poses to do just that are Warrior 1 and Triangle with extended arms. Warrior 1 lengthens the front of the thighs, raises the chest and engages the abdominals, while Triangle releases the tightness in the hips and thighs and stretches the waist, shoulders and back muscles, all to support better form. After doing these moves on both sides, notice how much easier it is to stand with an elongated stature. You may even feel like you grew an inch or two! **Health.com:** [**13 Everyday Habits That Age You**](http://www.health.com/health/gallery/0,,20788790,00.html?xid=Time-posture-090214) 1. Stand at the front of your mat with hands on hips. Step back with left foot into a long lunge. Drop outer left heel so toes face forward at a 75-degree angle. Lunge deeper into front knee, lift arms, press palms and look up to hands for Warrior 1\. Hold for 5 to 8 breaths. 1. From Warrior 1, straighten right leg as you turn chest to the ceiling. Place right hand on right ankle or shin while you lift left arm directly above you, coming into Triangle pose. Inner right thigh should stay engaged. Hold for 5 breaths. 1. Reach left arm above head toward the front of your mat, palm facing down. Bring right arm under right ear, reaching forward with palm up. Hold for 3 breaths. Lift to stand, and with hands on hips step to the front of your mat. Repeat sequence on other side. **More from Health.com:** [**14 Foods That Make You Look Older**](http://www.health.com/health/gallery/0,,20837371,00.html?xid=Time-posture-090214) [**15 Natural Back Pain Remedies**](http://www.health.com/health/gallery/0,,20800897,00.html?xid=Time-posture-090214) [**This article originally appeared on Health.com.**](http://news.health.com/2014/09/01/3-steps-to-perk-up-your-posture/) ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/3265073/perk-up-your-posture/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/3265073/perk-up-your-posture/"},"headline":"3 Steps to Perk Up Your Posture","datePublished":"2014-09-05T12:00:02.000Z","dateModified":"2026-02-21T09:59:40.426Z","description":"It’s a recipe for rounded shoulders: We sit all day with our heads down, pecking away at keyboards and swiping smartphones. 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