The reverse bridge is one of the most effective exercises for reversing the posture created by prolonged sitting. It stretches the shortened muscles at the front of the body—including the chest, shoulders, and hip flexors—while strengthening the often-lengthened and weakened glutes, upper back, and posterior shoulder muscles. By restoring balance between the front and back of the body, the reverse bridge helps reduce rounded shoulders, improve posture, support spinal health, and build a stronger, more resilient body for everyday movement.

Sets & Reps:

• 2–3 sets

• 8–12 repetitions

• Hold the top position for 2–5 seconds on each rep.

• Rest 30–60 seconds between sets.

Modification:
If the full reverse bridge is too challenging, place your hands on the edge of a sturdy couch, bench, or chair instead of the floor. This decreases the amount of body weight you have to lift, making the exercise easier while still providing the same posture-improving benefits. As your strength and mobility improve, progress to performing the exercise with your hands on the floor.