Most people spend the majority of their day bent forward while sitting at a desk, driving, even loading the dishwasher. Although many people remember to stand up straight when they catch their reflection in a mirror, it is difficult to keep the proper body parts tucked and tightened continuously. Posture exercises will tone loose muscles, helping the body to stay in line effortlessly.
Strengthen Your Shoulders
Dr. Natalie Cordova, creator of "Posture Confidence," suggests this shoulder strengthener to counteract slouching posture: Grab some hand weights. Align your stance so that your shoulder blades are together, your head is in line with your spine, and your pelvis is tucked. Hold your weights, palms facing each other. Bend your elbows, creating a 90 degree angle. Rotate your arms backwards, pulling your shoulder blades together, creating a small arc back and forth. Repeat the exercise 10 times.
Tighten Your Torso
According to YogaJournal.com, torso strengtheners will help to keep your spine straight and your pelvis tucked in proper alignment. "Plank pose" is a wonderful core workout. Start at the top of a push up; feet should be together, palms spread flat on the floor directly under your shoulders. Flatten your back and draw your abdomen tight. Hold for five deep breaths. Repeat and try lifting one leg off the ground for added intensity.
Extend the Hips
Because hip muscles carry the weight of your spine, especially when you're seated, it is important to keep them strong. Wellsphere.com recommends a simple hip extension: Stand with your hands on your hips or a chair, and gently allow your weight to fall into the right leg. Lift your left leg slightly off the ground and extend it straight backwards without bending the knee. Repeat 10 times on each side. Add resistance bands for an additional challenge.
Bridge the Gap
Many people are diligent about abdominal exercises but forget back strengtheners, causing improper alignment. SpineHealth.com notes that neglected back muscles weaken with age. Give your forward-bending spine a break with "bridge pose". Lay on your back, knees bent, feet flat on the floor. Inhale and raise your back gently. Clasp your hands under your spine. Lift and expand the chest, holding for three deep breaths. Come in and out of this pose, reaching the belly higher each time.
Add a Twist
Fitness Magazine.com suggests improving your posture by adding torso-strengthening twists to your workout. Twists release hip joints and revitalize digestive organs as an added bonus. Sit with your legs extended and your feet flexed. Raise your arms like airplane wings. Inhale and elongate your spine. As you exhale, tighten your belly and twist at the waist. Continue to sit up straight with each inhale and rotate deeper on each inhale for three long breaths. Repeat on the other side.
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