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Step 1
Check with your physician prior to starting any weight lifting or exercise routine to make sure there aren't any exercises with weights that you need to avoid.
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Step 2
Grab a very light pair of dumbbells or use no weights at all. The very light pair will most likely not feel so light once you start doing the exercise, so try to stick to 2 or 3 lbs., max.
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Step 3
Lie face down on the ground or on a weight bench with the very light dumbbells in each hand, thumbs up. With arms straight out at the sides, make a lowercase "t" with the body.
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Step 4
Lift the arms straight up to the sides and squeeze the shoulder blades together. This move strengthens the rhomboids, the muscles between the shoulder blades, which help keep the upper back straight. Repeat 12 to 15 times to strengthen the muscles to improve posture.
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Step 1
Use a slightly heavier set of dumbbells to complete this next exercise to improve posture. If you are new to lifting, try 5 lbs.; if you're not, use the weights normal for you. Hold one dumbbell in each hand.
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Step 2
Stand shoulder-width apart with the knees soft and back straight. Contract the abdominal muscles to support the lower back and bend over from the hips until you become parallel to the ground. If you have lower back issues, stay closer to 45 degrees or higher.
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Step 3
Hold the dumbbells with arms straight, extended down at a slight angle away from the body. Move the elbows out at a 90-degree angle as you row the dumbbells up and back.
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Step 4
Contract the rhomboid muscles by pulling the shoulder blades back and together, like you want to hold a pencil between them. Slowly return to the starting position, arms straight out, and then repeat for 12 to 15 reps to help improve your posture.
