Posture-enhancing Exercises

Poor posture may be a combined result of bad habits--such as slouching when you work on a computer at your desk--tight, inflexible upper chest muscles and weak upper-back and core muscles. Poor alignment prevents the joints in your body from fitting together properly. Posture-enhancing exercises strengthen the upper back, lower back and abdominal muscles as well as stretch the chest, the front of the shoulders and hip flexors.

Stronger Upper Back

Rounded shoulders can be corrected by strengthening the upper back and stretching the pectoral muscles in the chest. There are several exercises that help develop the muscles that support your spine and the muscles that pull back the shoulder blades. The rolling ball pull uses a stability or Swiss ball but does not require the use of dumbbells or other resistance equipment. Kneel on the floor with your hands and forearms resting on a stability ball, approximately shoulder-width apart. Roll the ball away from you as you extend your arms forward, dropping your chest and pelvis toward floor. When you're fully extended, hold for three to five seconds. Roll ball back to the starting position, contracting shoulders/squeezing your shoulder blades together. Do eight to 10 repetitions. Complete three sets of this exercise.

Stronger Lower Back

For strengthening the lower back, do bird dogs on a stability ball. Walk your hands out over a stability ball until it is balanced beneath your core, lower than your shoulders. Balance your body by placing both hands and toes on the floor. Allow your weight to press into the ball. Slowly raise your left arm and right leg into the air until parallel to the floor, balancing on your right arm and left leg. Hold for a few seconds, lower and repeat on the other side. Continue this exercise for 30 seconds.

Tighter Core

For better posture, you need to develop toned abdominal muscles. A strong core will help you pull in (not push out and sway your lower back) when you stand. The reverse crunch is a superior exercise for the lower rectus abdominis--the long muscle that stretches from the chest to the pubis. To perform this exercise, lie on your back with your knees bent and feet placed firmly on the floor. Place your hands on the floor or gently behind your head. Bring your knees up toward the chest and bend them at a 90-degree angle, parallel to the floor. Contract your abs and lift your hips off the floor in a small, controlled movement. Lower and repeat 12 to 15 times. For optimal results, complete three sets of this exercise.

Flexible Chest, Shoulders and Hips

The bow yoga pose stretches the pectoral muscles, the front of the shoulders, quadriceps and hip flexors. Because it mobilizes the entire spinal column, it enhances posture. As a bonus, the bow pose strengthens the back muscles. To perform this exercise, lie on your stomach on a mat or a padded surface, with your arms at your sides, palms facing inward. Bend your knees and bring your ankles toward your buttocks. Reach back with your arms, keeping them straight, and grasp your ankles, distributing your weight toward your core. Raise your knees off the ground as you pull your ankles toward your buttocks with your hands. Take deep, even breaths and hold the position for 30 seconds. Relax and repeat. Each time try to stretch deeper but keep your neck in line with your head, eyes focused forward, not downward.