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Improve Bad Posture with Posture Correction Exercises

By Diane Hanson

Your mom was right when she told you "Don't slouch, stand up straight!". And for good reasons. Having the correct posture is important; it promotes better body movement, keeps bones in healthy alignment and takes strain off muscles and joints.

If you slouch, you tend to get severe neck and back pains sooner or later in life. Use these simple yet effective techniques to improve poor posture today.

1. If you work at a desk or computer, you're more likely to slough. Take several short stretch breaks throughout the day. Get up and stretch, or move once every 20-30 minutes. Stretching keeps your muscles flexible for good posture.

2. Sit on the edge of a chair, with feet flat on the floor. Place a pillow between your knees and squeeze gently for a couple of seconds while lifting your head and pulling your shoulder blades back. Repeat 10 times.

3. Stand with your back straight against a wall, heels about 3 inches away from it. Put arms down with palms forward and low back close to wall. Next, bring your head back to wall, chin tucked in. Suck in your abs as far as you can, and hold the position for 10-15 seconds while breathing normally. Repeat 3 times.

4. Lie on your back and use an exercise ball to stretch your upper and lower back by rocking your body back and forth. Hold the position for at least 5-10 seconds so that you can stretch your back muscles.

5. Sitting on a chair, keep your feet flat on the floor. Push your chin as far back as possible with your fingers. Make sure that you are pushing very gently; you want to feel a slight stretch in your upper back. Repeating for at least 3 times and hold the position for at least 5 seconds.

6. Bring your teeth gently together. Slowly glide your head backward, about ¼ to 1 inch, without tilting it, until you feel a slight tension. Keep your shoulders relaxed and hold the position for 5-10 seconds. Repeat two times.

Don't underestimate these posture correction tips. It's relatively easy to fix poor posture if you work at it regularly. Taking steps to improve bad posture will return many health benefits in the long term. Besides, good posture can really boost your confidence and promote self-assurance, so straighten up!

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