Slouching can not only make you look shorter, but it can also impede blood flow, which can cause indigestion, says Drew DeMann, Ph.D. in an article called "Improve Your Posture" in "Women's Health" magazine. Good posture will increase your circulation and have you measuring at your tallest height possible. It may also cut down on headaches and neck pain. Do 3 days a week of postural exercises like a Seated Stability Ball Row and the Spinal Stretch.
Seated Stability Ball Row
Step 1
Sit up straight on a stability ball. Place your feet flat on the floor about hip-width apart. Hold a pair of dumbbells in your hand. Bend your elbows at your side at right angles. Position your elbows directly below your shoulders.
Step 2
Pull your elbows back and pull your shoulder blades together. Push your shoulders down away from your ears as you row and exhale. Keep your chin pulled back as you row so you do not jut your chin forward.
Step 3
Bring your arms and elbows back to the starting position with your elbows under your shoulders. Maintain your straight spine posture and squeeze your abs as you do this exercise.
Step 4
Do three sets of 10 repetitions.
Step 5
Start with 5 lb. dumbbells and increase the weight if this exercise feels easy over time.
Spinal Stretch
Step 1
Lie face up on the floor or an exercise mat. Bend your knees and place your feet on the floor. Place your head on a pillow or rolled up towel
Step 2
Place your lower back flat on the floor. Allow your lower back to relax and sink into the mat to stretch your spine.
Step 3
Breathe deeply in and out through your nose. Remain lying in this position for 20 minutes. Think of continually releasing stress in your spine and pelvis.
Step 4
Do this exercise daily for a few weeks before you expect to see results. Richard Brennan says that this exercise can increase your height by half an inch. Brennan has written five books on the Alexander Technique.
Tips and Warnings
- Yoga also helps improve the flexibility of your spine and improve the strength of your core. Postures such as child's pose, downward facing dog, and upward facing dog stretch your spine. The full boat pose and locust pose are just some of the postures that strengthen your core and improve your posture. Try a couple of yoga classes each week on top of doing the above posture exercises as part of your fitness program.
Things You'll Need
- Stability ball
- 5-lb. dumbbells
- Exercise mat
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