Sitting and standing with proper posture has many benefits and can even help you look younger and lighter, according to an article by Glenn Kent, PhD, a certified personal trainer. Practicing proper posture also exudes confidence, poise and leadership, as you look taller and comfortable with yourself psychologically. Good posture is something that you need to develop through close attention and proper exercise, but it is essential to maintaining physical health. Poor posture can cause back and neck pain, tightness and stiffness, increased injury and low range of motion. Proper posture depends on proper alignment of the muscles of the body to allow for efficient movement. As with any exercise, make sure to stay within your body's comfort level and consult your physician if you have any injuries or special conditions.
Pelvic Tilt
An exercise named the pelvic tilt trains your pelvis to support your spine, according to Better Homes & Gardens. You begin this exercise by standing with proper posture--tall and straight. Be sure to relax your hips while letting your buttocks stick out. Proceed by placing your thumbs on your lower ribs and your fingers on your hip bones. By tucking your buttocks in, your hip bones will line up under your lower ribs. This is one repetition of the pelvic tilt and you can hold this position for five seconds before repeating again. Repeating at least three pelvic tilts at least once a day will help to strengthen your lower back and build proper posture.
Wall Angel
Similar to the practice performed while lying in the snow as a child, wall angels are performed while standing against a wall and moving your arms up and down to help strengthen the upper back and develop proper posture, as described on the UCLA ergonomics site. The wall angel is performed by positioning yourself in a stand against the wall with your feet shoulder width apart. Then, press your lower back against the wall, ensuring that your back is flat against the surface. Proceed by placing the back of your elbows, forearms and wrists against the wall. Finally, bring your arms up and down slowly in an arched motion, while keeping your elbows against the wall. It is recommended to repeat this exercise 10 times per session.
Crunch
Above all else, good posture begins with a strong core. You can actively build and strengthen your core muscles by performing a simple crunch, according to the exercise demonstration described on sparkpeople.com. The crunch begins with you lying flat on your back on the floor with your knees bent and your hands laced behind your head. Your feet should be flat on the floor with your heels planted firmly. While looking up toward the ceiling, make sure to keep a space between your chin and your chest. Raise your chest upward until your shoulder blades lift off the floor. As you slowly lower your back down to floor, make sure your abdominal muscles are engaged during the exercise. Using your abs to perform the crunch and not your hands and arms will ensure a proper crunch and help to strengthen these muscles to develop your core strength.
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