Poor posture can result in a number of complaints, according to the Mayo Clinic. When the spine is held erect, its natural curves support the weight of the body without excess strain. When the spine is slumped, as in the case of poor posture, the body's muscles, tendons and ligaments must compensate for the lack of spinal support. This compensation can result in straining and pain in all parts of the body. Practicing a few easy exercises to correct poor posture can help return your spine to its upright function and rest your body. See a physician before beginning any exercise routine to ensure you are healthy enough for exercise.
Push-ups
Push-ups are a cornerstone of good fitness, according to The New York Times. Because a push-up requires use of the back muscles and abdominal muscles, it is also good for correcting poor posture. To perform a push-up, lie face-down on the floor with your elbows bent and your hands underneath your shoulders. Rise up on your toes with your legs straight and no more than hip-width apart. Use your arms to raise your body up and lower it back down. If necessary, you can perform a modified push-up by crossing your legs at the ankle and pushing yourself up onto your knees rather than your toes.
Shoulder Squeeze
The shoulder squeeze is a simple exercise that helps correct the forward-slouching posture common in office workers, according to the Mayo Clinic. To perform the shoulder squeeze, sit upright on a bench or chair without arms. Raise your chest and tuck your chin down slightly. Inhale, and as you exhale, squeeze the shoulder blades together. Try not to lift the shoulders while squeezing. Release your shoulder blades and repeat three to five times.
Seated Rotational Stretch
The seated rotational stretch helps unlock the muscles in the middle and lower back to improve posture, according to the Mayo Clinic. Sit on a bench or chair without legs, and cross your left leg over your right at the knee. Turn to your left and place the back of your right elbow against the outside of your left leg just above the knee. Push your right elbow against your left knee to stretch your back. Uncross your legs and repeat on the opposite side. Stretch slowly, and stop if you begin to feel pain.
