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The Doorway To Better Posture From A Chicago Personal Trainer!

Writer's picture: Darek KowalDarek Kowal

Updated: Nov 25, 2024

Improve Your Posture With 1 Move and Zero Equipment

better posture
better posture

Do you suffer from poor posture? Neck or back pain? Are you often positioned in a chair, at a desk, in a car, and noticing a forward drift in your neck? If so, there are exercises you can perform and steps you can take to improve your posture and relieve pain!


As A Chicago In Home Personal Trainer who wants you to have better posture, I've written this article to highlight a move than anybody can perform with absolutely zero equipment. All you need is a door frame. This move is called the 'Doorway Face Pull' and it's something everyone should incorporate into their workout routine. In fact, it could be called the doorway to better posture.


Personally, I incorporate the face pull as a staple of my Pull Day Workout, often performing versions of it 2-3 times per week. I use a variety of cables, bands, and the TRX to perform Face Pulls. If you don't have that equipment available to you, here's an equipment free alternative.


(Disclaimer: Any exercises performed are always done so at your own risk. Only attempt exercises you feel comfortable with, preferably in the presence of a fitness professional in a safe environment. )


better posture
better posture
better posture
better posture

1. Start by facing away from the door frame, feet flat on the floor.

2. Brace the back of your forearms against the door frame and lean back, keeping your core engaged and making sure you are at a manageable angle and with a firm stance to avoid falling back.

3. Rotate your shoulders externally, bringing your shoulder blades together and chest forward.

4. Reverse the motion, slowly returning to your starting position.

better posture
better posture
better posture
better posture

Here's the view from behind, shirt off so that you can see the recruitment of the trapezius, rear deltoids, and rotator cuffs. Also, my dog Milo just had to supervise!


Below, I've added a video of myself performing the Doorway Face Pull so you can see the move in motion. As part of my workout, I perform this move for 3 sets, 12 to 15 reps.

If you want to learn more exercises to improve your posture and overall health, fitness, and quality of life, click the link below and book a FREE TRIAL WORKOUT today!




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Consult A Qualified Healthcare Professional Prior To Beginning Any Diet Or Exercise Program. This Website & Its Content Is For Informational & Educational Purposes Only. It Is Not Intended As Medical Advice Or To Replace A Relationship With A Qualified Healthcare Professional.

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