Correct posture is impossible if you have tense muscles that pull your body out of alignment. A certain degree of strength and flexibility is necessary for maintaining proper posture. Common problems such as rounded shoulders and a forward head may be corrected with neck, chest and shoulder stretches. You should also perform core exercises to strengthen areas that are necessary for good posture, such as the abdomen and upper back.
Scapular Arm Stretch
Stretches that target the shoulder girdle can help fix rounded shoulders. One way to target this area involves stretching your triceps. To perform this stretch, stand up straight and bend your right arm with your elbow pointing to the ceiling and your arm next to your right ear. Let your right palm relax behind your right shoulder. Reach up and place your left palm on your right elbow. Pull your right arm to the left and push down without pushing against your neck. Your arm should be behind your neck. Hold this stretch for 20 to 30 seconds and repeat on the other side.
Behind-the-Back Stretch
The behind-the-back stretch targets tight muscles in front of your shoulders and chest. This stretch can be performed while standing or sitting up straight on the edge of a chair or couch. To begin, bend your left arm and place it behind your back. Look straight ahead and pinch your shoulder blades together. Grab your left wrist with your right hand and gently pull your left arm to the right, which will pull your shoulder back. Hold for 20 to 30 seconds and repeat on the other side.
Neck Half Circles
The neck half circles stretch is a gentle neck roll to stretch the neck muscles. Tight neck muscles can pull your head out of alignment and contribute to poor posture. Your head should be centered over your shoulders with your neck in neutral alignment with your spine for correct posture. To perform neck half circles, sit or stand up straight and bend your head sideways as if to touch your right ear to your right shoulder. Continue to trace a circle forward by tilting your chin down toward your right collarbone, your sternum and then your left collarbone. Touch your left ear to your left shoulder to complete a half circle and then reverse the movement. Do 10 complete half circles in each direction.
Thoracic Spine Extension Stretch
Stretches that target your spine help elongate your spine muscles, thus enabling you to stand up straighter. The thoracic spine extension stretch targets the upper portion of your spine and stretches your lower back as well. Begin this stretch by lying on your back with a pillow or bolster under your knees and a towel rolled up horizontally under your upper back. Allow gravity to pull your lower back toward the floor during this exercise. Relax your body into the floor with your arms straight at your sides and then lift your arms overhead and onto the floor with your palms facing the ceiling. Hold for two seconds and bring your arms back to your sides with your palms facing down.
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