Slouching is unattractive, terrible for your posture and bad for your health. Slouching puts pressure on your vertebrae, pinches nerves in your neck and causes stiffness, aches and tension headaches, according to GoodHousekeeping.com. You can do strengthening and stretching exercises to correct and improve your posture so you will not slouch. Chin drops, chin tucks, chest stretches and stability ball rows are exercises you can do to relax your neck, open your chest and strengthen your neck and back muscles.
Chin Drop
Step 1
Sit in a chair with your back against the chair's backrest. Place your feet flat on the floor with your ankles positioned below your knees. Place your hands in your lap.
Step 2
Lower your head toward your chest and relax your neck. Feel the stretch in the back of your neck. Keep your shoulders pulled back and stay in position for 30 seconds.
Step 3
Lift your head back up so that your chin is parallel to the floor, then repeat the stretch.
Step 4
Add to the intensity of this stretch by putting your hand on top of your head. Press down lightly.
Chin Tuck
Step 1
Sit in a chair or stand up straight with your shoulders pulled back. Look straight ahead so that your chin is parallel to the floor. Place one finger on your chin.
Step 2
Press backward against your chin with your finger. Slide your head back to strengthen the muscles of your neck and upper back. Keep your chin level.
Step 3
Slide your head forward and then repeat the exercise.
Stability Ball Row
Step 1
Sit up straight on a stability ball with your feet flat on the floor and positioned hip width apart. Point your toes straight forward so your feet are parallel to each other. Hold your elbows bent at 90 degree angles, with your elbows positioned in line with your shoulders. Turn your palms to face each other and hold a dumbbell horizontally in each hand.
Step 2
Pull your shoulders back as if you're trying to make your shoulder blades touch. Row your arms and your elbows backward.
Step 3
Perform three sets of 10 reps.
Chest Stretch
Step 1
Stand in a corner facing the wall. Hold up both arms bent at 90 degree angles. Position your arms with your elbows at shoulder height. Place your forearms and palms against the wall.
Step 2
Keep your spine straight and lean forward. You should feel a stretch in your chest and shoulders.
Step 3
Stretch for 30 seconds. Stand up straight and repeat the stretch.
Things You'll Need
- Two 5 lb. dumbbells
- Stability ball
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