Help! My posture is terrible. What can I do?
There are steps you can take to improve and straighten a slouched upper back, the most common appearance of bad posture. Your exercise plan should focus on strengthening and tightening your back, while stretching your chest muscles. These movements can help:
Posture Builder #1:
- Lie on your stomach with your arms by your sides.
- Keeping your toes on the ground, lift your head and shoulders off the ground. Hold that position for a few seconds. Repeat.
Posture Builder #2:
- Stand with your arms out to the side, palms facing forward.
- Slowly bring your arms back so you feel a stretch in your chest muscles.
- For a deeper stretch, stand in a doorway with both arms on either side of the door frame. Lean forward slightly to stretch.
Posture Builder #3:
- Stand in front of a chair so the seat is facing you.
- Hold a light hand weight in one hand, bend at your waist and place your other hand on the chair seat for balance. Slightly bend your knees.
- Let the hand that is holding the weight hang down.
- Keeping your abdominal muscles tight, knees bent and spine aligned, pull the weight to your hip.
- Lower the weight back down, keeping the movement under control.
- Repeat 8 to 12 times, then switch sides.