Glow Up for MenPosture
How to fix your posture in 10 minutes a day
Short answer
To improve your posture, three exercises work (chin tucks, wall angels and a chest stretch), plus a screen at eye level and posture checks a few times a day. In a few weeks standing tall comes naturally, and in a photo it shows straight away.
Checks during the day
Exercises help, but what changes posture is remembering it. Three times a day: shoulders back and down, chin tucked, chest open. Set an alarm or tie it to something you already do (every time you sit down to eat).
10-minute posture routine
- Chin tucks (forward head)
Standing or sitting, draw your head straight back as if making a double chin, without looking down. Hold 2 seconds and release. 10–15 reps.
- Wall angels (shoulders)
Back, head and arms against the wall in a W shape. Slide your arms up without lifting them off, then down. 10 slow reps.
- Chest stretch
Forearm on a doorframe at shoulder height and turn your body away. 30 seconds per side.
- Upper back mobility
On all fours, put one hand behind your head and open the elbow toward the ceiling. 8 per side.
- Set up your desk
Screen at eye level, phone raised instead of dropping your head, feet flat.
Why it matters for a glow up
- You look taller and more present.
- A forward head creates a double chin in photos even if you don't have one.
- Clothes hang better with your shoulders in place.
If you have back or neck pain that won't go away, or pain running down an arm, see a doctor or physiotherapist.
Frequently asked questions
How long does it take to fix posture?
Correcting it in the moment is instant. Making it automatic usually takes several weeks of exercises and daily reminders.
Do posture correctors work?
They can help you remember for a while, but they don't replace strengthening your back or changing habits.
What's the best exercise for forward head posture?
Chin tucks, and raising your screen to eye level.
Keep reading
Want to make it a habit? Looksmaxxing: Glow Up Coach gives you one small challenge a day and an AI coach to help you stick to it.