Standing Weighted Posture Exercise

Try This Effective Posture Correction Exercise


The Standing Weighted Exercise can be done with anything you have on hand, you don’t need to have a kettlebell or a set of weights. You can use a sack of flour or bag of rice, anything that is heavy but still manageable. This exercise is designed to help correct a forward lean, which can be detected on your x-ray. When the body leans forward all the time, it creates tension and stress on the joints and ligaments. This exercise helps to reverse this effect.

Also Known As





The Standing Weighted Exercise targets full body posture, to ensure the back and neck and straight and there is no forward lean. 

Step by Step Instructionsstanding weighted exercise

  1. With knees bent, lift your weight and hold it in front of you.
  2. You should notice that your body immediately shifts backwards to a neutral posture as it compensates for the weight held in front of you.
  3. With elbows bent towards the floor and arms holding the weight right in front of your body, hold the weight in place for as long as you can.
  4. Try to hold the weight for up to 10 minutes while walking around the house.

Tips/Common Mistakes

  • Lift your weight with your knees, not with your back.
  • Be sure to keep your arms tightly pulled into your sides, with elbows pointing down.
  • Start as small as you need to and work your way up to holding the weight in place for 10 minutes.