7 Exercises to Improve Posture While Binding

By Guest Writer, Mia Barnes, Editor-in-Chief at Body+Mind

Binding can be both life-affirming and tough on your body. I’ve seen how much of a difference it makes to give your body a little extra support on the tough days. My friend used to beg me to help guide them through a yoga sequence to find relief. Long hours in a binder may leave your shoulders hunched, your back aching and your posture struggling. Here are eight posture-friendly moves to care for your body while you bind. 

Why Posture Matters When Binding 

Hours in a binder can pull your shoulders forward, restrict chest expansion, and tighten the muscles around your ribs and spine.

You know that moment when you finally take off your binder at the end of the day and you feel like you can breathe again? That relief is proof of how much pressure your body’s been under. Multiply that by weeks or months, and you can imagine how your muscles adapt — and not always in ways that feel good.

I’ve seen friends unconsciously hunch forward at their desks, not realizing how much binding influences how they sit. Over time, this can lead to a rounded posture, back pain and shallow breathing.

Poor posture is a common contributor to musculoskeletal discomfort, and keeping the spine mobile is key. You don’t need a gym membership or special equipment. You only need simple, consistent exercises to keep your body aligned and supported while you bind.

Warm Up First 

In America, over 65 million people experience back pain, and no matter where you are in the world, there are simple things you can try to feel a little better. Before you jump into posture fixes, give your body a little love with a warm up. This can be as simple as rolling your shoulders in circles, stretching your arms overhead or taking a few slow breaths with your hands on your chest. 

Warming up increases circulation, reduces stiffness and prepares your muscles for movement. Stretching is also a great way to increase muscle flexibility, making good posture more comfortable. Think of it as a way of telling your body, “I see you, and I’ve got your back.” 

Personally, I like to sneak my warmup in while waiting for my coffee to brew. After a couple of shoulder rolls and a big yawn-stretch, I feel like I’ve already given my body a head start before the day even begins. It doesn’t need to be a 10-minute yoga session — just a few movements to remind your muscles they’re allowed to relax.

Posture-Friendly Exercises

Here are some gentle moves to improve your posture that you can do at home. Aim to practice regularly, especially after long hours in your binder. 

1. Shoulder Blade Squeezes

Sit or stand tall, then gently pull your shoulder blades back and down, as if you’re tucking them into your back pockets. Hold for five seconds, then release. Repeat this eight to 10 times. This move strengthens your upper back and counteracts forward hunching. 

The first time I tried this, I was surprised at how quickly it woke up the muscles between my shoulder blades.

2. Chest Opening Stretch 

Reach backward so your arms are behind your torso, clasp your hands together  — or hold a scarf if that’s easier — and lift upward gently. This stretch opens your chest. Hold for 20-30 seconds. This stretch releases tightness across the chest and lets your lungs expand more fully. 

I’ve done this stretch in elevators before — no shame. It’s that good. You instantly feel like your lungs have more room. 

3. Wall Angels 

Stand with your back and shoulders against the wall. Bend your arms at 90 degrees, placing your hands against the wall, up by your head. Slowly slide your arms upward like you’re making a snow angel, then return to the start. Keep your lower back gently pressing into the wall. Repeat six to eight times to strengthen your postural muscles. 

I’ll admit this one can make me giggle. I always feel a little silly doing it — like a snow angel on dry land — but the difference in my upper back after a few reps is undeniable. 

4. Neck Side Stretch 

Sit straight and tall, then tilt your head gently toward your right shoulder. When stretching to the right, relax the left shoulder. Hold the stretch for at least 20 seconds on each side. This releases neck tension, which often works overtime when binding pulls you forward. 

5. Cat-Cow Stretch 

Lower yourself to the floor on all fours, then alternate between arching your back so it’s rounded upward like an angry cat’s and caving it in so that your belly is closer to the floor. Move slowly with your breath for six to eight rounds. This improves spinal flexibility and relieves stiffness. 

I’ll be honest — I usually add in a dramatic sigh on the “cat” part because it makes the release even better.

6. Thoracic Extension 

Lie down with your back flat and slide a pillow or foam roller under your mid-back. Gently arch over it, extending your spine. Hold for 10 to 15 seconds and repeat that a few times. This counters the slouch many people feel after binding. 

7. Child’s Pose 

Kneel with both knees on the floor, bring your big toes together and fold your upper body forward, stretching your arms above your head on the floor. Rest here for 30-60 seconds. This pose can gently stretch your spine and help you relax after a long day. 

I love ending a long day like this. It’s grounding, calming and makes everything go quiet for a moment. 

Extra Care Tips 

Remember to take binder breaks when you can, choose the right size and stay hydrated to keep your muscles happy. Pair your stretches with rest and mindful breathing. Most importantly, listen to your body. 

One of my closest friends sets a timer on their phone as a reminder to step out of their binder for a few minutes every couple of hours. They call it their “reset break,” and it makes a huge difference in how their body feels at the end of the day.

Proud Posture

Your binder supports how you want to show up in the world, but your body deserves support, too. With a little movement, mindful posture, and self-kindness, you can reduce aches and carry yourself confidently. Stand tall, breathe deep, and remember that good posture is about pride and comfort.

Cover photo by Debbie Jean-Lemonte, Dag Images from 7 Exercises to Improve Posture While Binding