Two young patients work with chiropractor/nurse practitioner on spine mobility and posture stretching on a roller
Improving your posture is one of the simplest ways to protect your spine, reduce pain, and move with more confidence. Strong muscles, flexible joints, and healthy body awareness all work together to hold you upright. Physical activities like yoga, Pilates, walking, swimming, and simple home exercises can make a big difference when practiced consistently. At the same time, integrative chiropractic care and nurse practitioners (NPs) can guide you with hands-on treatment, medical insight, and personalized plans so your hard work actually sticks over time. (Cronkleton, 2025; Eske, 2023) Healthline+1
In this article, you’ll learn:
What good posture really means
The best physical activities and exercises to improve posture
How yoga, Pilates, and tai chi build body awareness
Simple workplace and daily-life posture fixes
How integrative chiropractic care supports healthy alignment
How nurse practitioners add medical and lifestyle support
How Dr. Alexander Jimenez, DC, APRN, FNP-BC, combines all of this in real-world care El Paso, TX Doctor Of Chiropractic
Posture is the way your body holds itself when you sit, stand, walk, or lie down. In a healthy posture, your ears, shoulders, hips, knees, and ankles line up in a gentle vertical stack. Your spine maintains its natural curves, rather than rounding forward or arching too much. (Eske, 2023) Medical News Today
When posture is poor—like slouching over a phone or leaning forward at a desk all day—stress builds up in your:
Neck and shoulders
Upper and lower back
Hips and knees
Over time, this can lead to:
Chronic back and neck pain
Tension headaches
Reduced lung expansion and shallow breathing
Tight hip flexors and weak glutes
Early joint wear and tear
Research shows that strengthening and stretching the right muscle groups can reduce pain, improve alignment, and even boost energy and mood. (Harvard Health Publishing, n.d.; Advanced Spine & Posture, 2025) Harvard Health+1
Almost every posture program is built on a few key ideas:
Strength: Strong core, glute, and upper-back muscles hold the spine upright.
Flexibility: Flexible chest, hip flexors, and hamstrings allow your body to stack in a neutral position.
Balance and control: Good balance helps you keep proper alignment while moving.
Body awareness: Mind-body practices help you notice when you’re slouching so you can self-correct.
When you choose activities to help your posture, always try to include:
A core-strengthening exercise
A back and glute exercise
A chest or hip-opening stretch
A balance or coordination drill
A short walk or other low-impact cardio
Many posture-focused programs start with simple bodyweight exercises you can do at home with no equipment. These build the deep muscles that support your spine. (Medical News Today, 2023; Advanced Spine & Posture, 2025) Medical News Today+1
Planks strengthen your core, shoulders, and glutes.
How to do it:
Start on your forearms and toes, body in a straight line
Keep your shoulders stacked over your elbows
Pull your belly button gently toward your spine
Hold 20–45 seconds, rest, and repeat 2–3 times
Posture benefits:
Supports the natural curve of your lumbar spine
Helps prevent slumping by stabilizing your midsection
Bird-dog trains your core, back, and balance simultaneously. (Medical News Today, 2023) Medical News Today
How to do it:
Start on hands and knees
Extend your right arm forward and left leg back
Keep your hips level; don’t twist
Hold 3–5 seconds, then switch sides
Do 8–10 reps per side
Glute bridges target your glutes and hamstrings and unload stress from your lower back. (Medical News Today, 2023) Medical News Today
How to do it:
Lie on your back, knees bent, feet hip-width apart
Press through your heels and lift your hips
Squeeze your glutes at the top
Hold 3–5 seconds, lower, and repeat 10–15 times
Rowing movements strengthen the upper back muscles that pull your shoulders back into alignment. (Advanced Spine & Posture, 2025) Advanced Spine & Posture
You can do rows with:
Resistance bands
Dumbbells
Cable machines
Key form tips:
Keep your chest lifted
Squeeze shoulder blades together at the end of the pull
Avoid shrugging your shoulders up toward your ears
Strength alone isn’t enough. Tight muscles in the chest, neck, and hips can drag your body out of alignment. Stretching and mobility work help rebalance these areas. (Eske, 2023) Medical News Today
Cat-Cow:
On hands and knees, slowly round and arch your back
Improves spine mobility and body awareness
Chest Openers (Doorway Stretch):
Place forearms on a doorframe and gently lean forward
Opens tight chest muscles that cause rounded shoulders
Chin Tucks:
Sit or stand tall
Gently slide your chin backward, making a “double chin”
Helps correct forward head posture
Hip Flexor Stretch:
Half-kneeling, gently shift hips forward
Releases tightness from long sitting sessions (Eske, 2023) Medical News Today
Try to stretch at least:
5–10 minutes daily if you sit a lot
After workouts, when muscles are warm
Mind-body exercises are among the best ways to improve posture because they blend strength, flexibility, and awareness. (Illinois Back Pain Center, n.d.; Medical News Today, 2023) Illinois Back Institute+1
Poses like:
Mountain Pose (Tadasana) – teaches upright alignment from feet to head
Child’s Pose – gently lengthens the spine
Bridge Pose – strengthens glutes and back
Cobra or Sphinx – opens the chest and counters slouching
These positions help:
Improve balance and body awareness
Train your nervous system to “remember” what good posture feels like
Reduce stress that can tighten muscles
Pilates focuses on core strength, controlled breathing, and precise movements. Many clinics recommend it for posture because it:
Targets deep abdominal and spinal muscles
Trains you to stabilize the trunk while arms and legs move
Builds endurance for holding good posture throughout the day (Illinois Back Pain Center, n.d.) Illinois Back Institute
Tai chi uses slow, flowing movements and calm breathing. For posture, it helps:
Improve balance
Encourage upright, relaxed alignment
Reduce stress and muscle guarding (Muscle & Joint Chiropractic, 2025; Thrive Chiropractic Cedar Falls, 2024) Muscle and Joint Chiropractic+1
You don’t have to live in the gym to help your posture. Many everyday activities support a healthy spine. (Thrive Chiropractic Cedar Falls, 2024) Thrive Chiropractic Cedar Falls
Great posture-friendly options include:
Walking:
Encourages natural spine motion
Keeps hip and core muscles active
Swimming:
Low-impact, full-body workout
Strengthens back, core, and shoulder stabilizers without pounding joints
Dancing:
Builds coordination and body awareness
Encourages upright chest and engaged core
Cycling (with proper bike fit):
Builds leg and hip strength
Helps cardio health, which supports healing
These activities also boost circulation and mood, which makes it easier to stay consistent with your exercise plan.
Long hours at a computer or on a phone are major causes of poor posture today. Harvard Health and other experts stress the importance of movement breaks and ergonomic practices to prevent slumping. (Harvard Health Publishing, n.d.; Eske, 2023) Harvard Health+1
You can sprinkle these into your workday:
Seated or Standing Chin Tuck – 10 reps, a few times a day
Shoulder Blade Squeezes – pinch shoulder blades together for 5 seconds, 10–15 times
Wall Angels – stand with your back to the wall and slide your arms up and down while keeping them touching the wall
Forward Fold (at the desk) – gently fold forward from the hips to stretch the back and hamstrings
Try to:
Keep your feet flat on the floor
Adjust your chair so that your hips and knees are at about 90 degrees
Raise your screen to eye level
Use a small lumbar support or rolled towel behind your low back
Stand up and walk at least once every 30–60 minutes
These small changes can reduce strain and improve the effectiveness of your exercise routine.
Chiropractic care focuses on the alignment and motion of your spine and joints. Integrative chiropractic care goes further by combining adjustments with exercise, rehab, and lifestyle strategies. (Advanced Spine & Posture, 2025; Total Health Clinics, n.d.) Advanced Spine & Posture+1
A chiropractor may:
Assess your posture and movement
Check head position, shoulder level, spinal curves, and gait
Perform spinal and joint adjustments
Gentle, controlled forces to restore motion and alignment
Use soft-tissue techniques
Address tight muscles and fascia that pull you out of position
Prescribe exercises
Core, glute, and upper-back strengthening
Stretches for chest, neck, and hips
Give ergonomic advice
Better ways to sit, stand, lift, and sleep
The Advanced Spine & Posture article notes that regular chiropractic sessions can improve spinal alignment, reduce tension, and increase range of motion, all of which support better posture. Advanced Spine & Posture
Dr. Alexander Jimenez, DC, APRN, FNP-BC, in El Paso, Texas, has decades of experience treating patients with neck, back, and soft-tissue injuries from daily life and personal injury cases. He emphasizes that posture care is not just about a quick adjustment; it is about long-term spinal hygiene and functional movement training. (Jimenez, n.d.) El Paso, TX Doctor Of Chiropractic
From his integrative clinic:
Patients do best when chiropractic adjustments are paired with targeted core and hip exercises.
Mobility and agility training help patients maintain alignment, especially after sports or work injuries.
Posture work is often combined with functional nutrition and recovery planning to support tissue healing and energy levels.
Long-term success comes from teaching patients how to move, not just “cracking the back.”
Dr. Jimenez’s approach reflects a larger trend: posture care works best when it combines hands-on spine care, exercise, and whole-body health.
Nurse practitioners (NPs) bring a medical and whole-person view to posture problems. In an integrative clinic, they often work side by side with chiropractors.
An NP can:
Take a detailed medical history
Check for conditions like osteoporosis, arthritis, or nerve issues that affect posture
Order and interpret imaging or lab tests
X-rays, MRIs, or lab work when needed
Prescribe medications when appropriate
Short-term help for pain, inflammation, or muscle spasm
Coordinate physical therapy and specialty referrals
For complex spine conditions or surgery consults
Provide ergonomic and lifestyle counseling
Weight management, sleep, stress, and movement habits
Use telemedicine follow-ups
To keep patients on track with exercise plans and pain control
In an integrative setting like Dr. Jimenez’s, the NP and chiropractor share information and adjust the plan together. This reduces blind spots and keeps posture care safe and thorough, especially for older adults, injured workers, and personal-injury patients. El Paso, TX Doctor Of Chiropractic
When chiropractic care and nurse practitioner care are combined, posture treatment becomes more complete.
A typical plan might look like this:
Step 1 – Assessment:
Posture and movement exam by the chiropractor
Full medical history and medication review by the NP
Imaging if needed
Step 2 – Early Treatment:
Gentle spinal and neck adjustments
Soft-tissue work to relieve tight chest and neck muscles
Short-term medication or topical pain relief if appropriate
Step 3 – Exercise & Education:
Core and upper-back strengthening (planks, bird-dog, bridges, rows)
Chest openers, chin tucks, and hip flexor stretches
Ergonomic coaching for desk and phone use
Step 4 – Lifestyle & Follow-Up:
Walking or swimming routine for low-impact cardio
Mind-body work, like yoga or tai chi, for stress and body awareness
Telemedicine check-ins with the NP and in-person chiropractic re-evaluations
Dr. Jimenez’s clinic emphasizes agility and mobility training to help patients return to sports, work, and daily life with better posture and less pain. (Jimenez, n.d.; Thrive Chiropractic Cedar Falls, 2024; Muscle & Joint Chiropractic, 2025) El Paso, TX Doctor Of Chiropractic+2Thrive Chiropractic Cedar Falls+2
This is a simple, general example. It’s not medical advice, but it shows how you can blend different posture exercises into your week.
Always talk with your own healthcare provider before starting a new program, especially if you have pain, injury, or medical conditions.
Monday – Core and Glutes
Planks: 3 × 20–30 seconds
Glute bridges: 3 × 12–15
Bird-dog: 2 × 10 per side
10 minutes of chest and hip flexor stretches
Tuesday – Yoga / Mobility
20–30 minutes of yoga (Mountain, Child’s Pose, Cat-Cow, Bridge)
Chin tucks and shoulder blade squeezes
Wednesday – Upper Back and Cardio
Resistance band or dumbbell rows: 3 × 12
Wall angels: 2 × 10
20–30 minutes of brisk walking or easy cycling
Thursday – Pilates-Style Core
Pilates mat routine focusing on core and hip stability
10–15 minutes of hip and hamstring stretching
Friday – Mind-Body and Balance
20–30 minutes of tai chi or a gentle balance routine
Single-leg stands: 3 × 20 seconds per leg
Saturday – Whole-Body Activity
Swimming, dancing, hiking, or another fun low-impact activity for 30–45 minutes
Sunday – Recovery and Reset
Light stretching, foam rolling, or a gentle yoga flow
Posture check-in: adjust your workspace or car seat as needed
While most posture exercises are safe, you should pause and seek professional guidance if you experience:
Sharp or shooting pain
Numbness or tingling in arms or legs
Sudden weakness
Loss of balance that doesn’t improve
A chiropractor can evaluate your spine and joints, and a nurse practitioner can look for underlying medical issues. Together, they can design a plan that is tailored to your body, not just a generic list of exercises.
To enhance posture, focus every week on:
Strengthening your core, back, and glutes
Stretching your chest, neck, and hips
Adding mind-body practices like yoga, Pilates, or tai chi
Using everyday activities like walking or swimming to keep your body moving
Practicing good ergonomics at work, at home, and on your devices
Integrative chiropractic care and nurse practitioners work together to support this process. Chiropractors restore alignment, improve joint motion, and prescribe focused exercises. NPs evaluate your overall health, manage medications when needed, and support lifestyle changes. Clinicians like Dr. Alexander Jimenez show how this team-based approach can turn posture work into a full-body, long-term recovery plan that helps you move, breathe, and live better. Advanced Spine & Posture+1
Cronkleton, E. (2025, April 14). 12 posture exercises to help prevent back pain. Healthline. https://www.healthline.com/health/posture-exercises
Woodlands Sports Medicine. (n.d.). 10 exercises to improve posture and relieve lower back pain. Woodlands Sports Medicine. https://www.woodlandssportsmedicine.com/blog/10-exercises-to-improve-posture-and-relieve-lower-back-pain
Illinois Back & Pain Center. (n.d.). Activities that can improve your posture. Illinois Back & Pain Center. https://illinoisbackpain.com/activities-that-can-improve-your-posture
Texas Spine & Sports Therapy Center. (n.d.). 5 muscle strengthening exercises to do at home for posture. Texas Spine & Sports Therapy Center. https://texasspineandsportstherapy.com/5-muscle-strengthening-exercises-to-do-at-home-for-posture
Primal Physical Therapy. (n.d.). Best physical therapy posture exercises. Primal Physical Therapy. https://primalphysicaltherapy.com/best-physical-therapy-posture-exercises
Outside Online. (n.d.). Exercises for better posture. Outside. https://www.outsideonline.com/health/training-performance/exercises-for-better-posture
Harvard Health Publishing. (n.d.). In a slump? Fix your posture. Harvard Health. https://www.health.harvard.edu/staying-healthy/in-a-slump-fix-your-posture
Harvard Health Publishing. (n.d.). Is it too late to save your posture? Harvard Health. https://www.health.harvard.edu/exercise-and-fitness/is-it-too-late-to-save-your-posture.)
Raizman, A. (n.d.). Sports activities that can help you improve your posture. LinkedIn. https://www.linkedin.com/pulse/sports-activities-can-help-you-improve-your-posture-general-raizman
Barrington Orthopedic Specialists. (n.d.). Three simple exercises you can do at work to improve your posture. Barrington Ortho. https://www.barringtonortho.com/blog/three-simple-exercises-you-can-do-at-work-to-improve-your-posture
Planet Fitness. (n.d.). 3 gym exercises to improve posture. Planet Fitness. https://www.planetfitness.com/blog/articles/3-gym-exercises-improve-posture
Eske, J. (2023, February 13). Exercises and tips for better posture. Medical News Today. https://www.medicalnewstoday.com/articles/325883
Fitness Education. (n.d.). Exercises to improve posture. Fitness Education. https://www.fitnesseducation.edu.au/blog/health/exercises-to-improve-posture
Fitness Stack Exchange. (n.d.). How to retain a proper posture when sitting, standing, walking? Fitness Stack Exchange. https://fitness.stackexchange.com/questions/22489/how-to-retain-a-proper-posture-when-sitting-standing-walking
Total Health Clinics. (n.d.). Chiropractic approaches to improving posture. Total Health Clinics. https://totalhealthclinics.com/chiropractic-approaches-to-improving-posture
Artisan Chiropractic Clinic. (n.d.). Improve your posture with chiropractic adjustments: The benefits and techniques. Artisan Chiro Clinic. https://www.artisanchiroclinic.com/improve-your-posture-with-chiropractic-adjustments-the-benefits-and-techniques
Muscle & Joint Chiropractic. (2025). 6 physical activities that complement your chiropractic treatments. Muscle & Joint Chiropractic. https://tooelechiropractor.com/physical-activities-complement-chiropractic
Thrive Chiropractic Cedar Falls. (2024, March 5). 7 exercises that complement quality chiropractic care. Thrive Chiropractic Cedar Falls. https://www.thrivecedarfalls.com/lowbackpain/quality-chiropractic-care-exercises
Harvard Health Publishing. (n.d.). Is it too late to save your posture? Harvard Health. https://www.health.harvard.edu/exercise-and-fitness/is-it-too-late-to-save-your-posture
Alter Chiropractic. (n.d.). 7 ways to improve posture naturally. Alter Chiropractic. https://alterchiropractic.com/7-ways-to-improve-posture-naturally
Alter Chiropractic. (n.d.). Enhance your posture with professional care. Alter Chiropractic. https://alterchiropractic.com/enhance-your-posture-with-professional-care
Advanced Spine & Posture. (2025). Poor posture and chiropractic adjustments. Advanced Spine & Posture. https://advancedspineandposture.com/blog/poor-posture-and-chiropractic-adjustments
GetLabTest.com. (n.d.). Exercises for pinched nerve neck relief. GetLabTest. https://www.getlabtest.com/news/post/exercises-pinched-nerve-neck-relief
Jimenez, A. (n.d.). El Paso, TX chiropractor Dr. Alex Jimenez DC | Personal injury specialist. DrAlexJimenez.com. https://dralexjimenez.com/
Jimenez, A. (n.d.). Dr. Alexander Jimenez, DC, APRN, FNP-BC. LinkedIn. https://www.linkedin.com/in/dralexjimenez/
General Disclaimer, Licenses and Board Certifications *
Professional Scope of Practice *
The information herein on "Posture for Real Life: Building Better Body Awareness" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.
Blog Information & Scope Discussions
Welcome to El Paso's Premier Wellness and Injury Care Clinic & Wellness Blog, where Dr. Alex Jimenez, DC, FNP-C, a Multi-State board-certified Family Practice Nurse Practitioner (FNP-BC) and Chiropractor (DC), presents insights on how our multidisciplinary team is dedicated to holistic healing and personalized care. Our practice aligns with evidence-based treatment protocols inspired by integrative medicine principles, similar to those on this site and on our family practice-based chiromed.com site, focusing on naturally restoring health for patients of all ages.
Our areas of multidisciplinary practice include Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sports Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Complex Injuries, Stress Management, Functional Medicine Treatments, and in-scope care protocols.
Our information scope is multidisciplinary, focusing on musculoskeletal and physical medicine, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somato-visceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and functional medicine articles, topics, and discussions.
We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for musculoskeletal injuries or disorders.
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We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, please feel free to ask Dr. Alex Jimenez, DC, APRN, FNP-BC, or contact us at 915-850-0900.
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Dr. Alex Jimenez DC, MSACP, APRN, FNP-BC*, CCST, IFMCP, CFMP, ATN
email: coach@elpasofunctionalmedicine.com
Multidisciplinary Licensing & Board Certifications:
Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License #: TX5807, Verified: TX5807
New Mexico DC License #: NM-DC2182, Verified: NM-DC2182
Multi-State Advanced Practice Registered Nurse (APRN*) in Texas & Multi-States
Multi-state Compact APRN License by Endorsement (42 States)
Texas APRN License #: 1191402, Verified: 1191402 *
Florida APRN License #: 11043890, Verified: APRN11043890 *
Colorado License #: C-APN.0105610-C-NP, Verified: C-APN.0105610-C-NP
New York License #: N25929, Verified N25929
License Verification Link: Nursys License Verifier
* Prescriptive Authority Authorized
ANCC FNP-BC: Board Certified Nurse Practitioner*
Compact Status: Multi-State License: Authorized to Practice in 40 States*
Graduate with Honors: ICHS: MSN-FNP (Family Nurse Practitioner Program)
Degree Granted. Master's in Family Practice MSN Diploma (Cum Laude)
Dr. Alex Jimenez, DC, APRN, FNP-BC*, CFMP, IFMCP, ATN, CCST
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Licenses and Board Certifications:
DC: Doctor of Chiropractic
APRNP: Advanced Practice Registered Nurse
FNP-BC: Family Practice Specialization (Multi-State Board Certified)
RN: Registered Nurse (Multi-State Compact License)
CFMP: Certified Functional Medicine Provider
MSN-FNP: Master of Science in Family Practice Medicine
MSACP: Master of Science in Advanced Clinical Practice
IFMCP: Institute of Functional Medicine
CCST: Certified Chiropractic Spinal Trauma
ATN: Advanced Translational Neutrogenomics
Memberships & Associations:
TCA: Texas Chiropractic Association: Member ID: 104311
AANP: American Association of Nurse Practitioners: Member ID: 2198960
ANA: American Nurse Association: Member ID: 06458222 (District TX01)
TNA: Texas Nurse Association: Member ID: 06458222
NPI: 1205907805
| Primary Taxonomy | Selected Taxonomy | State | License Number |
|---|---|---|---|
| No | 111N00000X - Chiropractor | NM | DC2182 |
| Yes | 111N00000X - Chiropractor | TX | DC5807 |
| Yes | 363LF0000X - Nurse Practitioner - Family | TX | 1191402 |
| Yes | 363LF0000X - Nurse Practitioner - Family | FL | 11043890 |
| Yes | 363LF0000X - Nurse Practitioner - Family | CO | C-APN.0105610-C-NP |
| Yes | 363LF0000X - Nurse Practitioner - Family | NY | N25929 |
Dr. Alex Jimenez, DC, APRN, FNP-BC*, CFMP, IFMCP, ATN, CCST
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