## Swayback Posture: Causes, Treatment, Exercises, More Source URL:: <https://www.healthline.com/health/sway-back-posture#exercises-for-swayback> Swayback posture is characterized by exaggerated curves in the spine, hips that are pushed forward, and the appearance of leaning back when standing. ### Highlights > [!quote]+ %%Updated on Fri Mar 31 2023 12:06:07 GMT-0400%% > > The following three exercises are among many that can help strengthen weak muscles that often contribute to swayback posture. > [!quote]+ %%Updated on Fri Mar 31 2023 12:06:14 GMT-0400%% > > The plank can help strengthen your abdominal muscles, glutes, shoulders, and upper back. To do this exercise:Lie facedown on a comfortable surface like a yoga mat.Push yourself up onto your toes and palms, with your body in a straight line from your head to your ankles. If this is too intense, try starting with a low plank: Lift up just onto your forearms instead of straightening your arms all the way.Keep your abdominals and glutes braced as you hold this position.Hold for at least 30 seconds. Increase the time as you get stronger. > [!quote]+ %%Updated on Fri Mar 31 2023 12:06:24 GMT-0400%% > > Glute bridgeShare on PinterestBenefits: This exercise can help strengthen your core muscles and glutes. To do this exercise:Start by lying on your back, with your knees bent at 90 degrees and your arms flat against the ground by your sides. Turn your feet out slightly. Push into the ground with your feet and lift your hips by squeezing your glutes, until there’s a straight line from your knees to your shoulders.Pause for a couple of seconds, then return to the starting position.Do one to two sets of 15 reps to start. Try to work up to three sets as you build your core strength. > [!quote]+ %%Updated on Fri Mar 31 2023 12:06:57 GMT-0400%% > > Resistance band pull apartBenefits: This exercise helps strengthen the muscles in your upper back and shoulders.To do this exercise:Stand while holding a resistance band tightly between your hands. Raise your hands in front of you so that they’re shoulder-width apart and parallel with the ground.Pull the band apart while squeezing your shoulders together, until your arms are stretched out by your sides.Pause for a moment, then return to the start positionDo one to two sets of 15 reps to start. Try to work up to three sets as you build your upper body strength.