We all know poor posture can cause a number of negative side effects, yet most of us have poor posture! This is because we tend to sit too much (scrolling through Insta, I know) and exercise too little.

Many times, our rounded shoulders and forward head are because our chest and upper back muscles are tight and our middle back and lat muscles are weak. So, we need to stretch and strengthen!

Here are some exercises that can help balance out those tight and weak muscles and improve your posture.

1.  Pec Stretch – Place your hands on a doorframe so that your elbows are the same height as your shoulders and your forearms are bent at a 90-degree angle. Use your legs to lunge forward until you feel a stretch in your shoulders and squeeze your shoulder blades together. Hold for 60 seconds.

2.  Wall Slide – Stand with your feet shoulder width apart while leaning onto a wall with your legs bent. Put your arms against the wall at a 90-degree angle. Slide your arms up the wall as high as you can without letting your wrists or elbows lose contact. Repeat 10x.
3.  The Superman – Lay on the ground on your stomach with your arms above your head. Lift your chest, arms, and legs up as high off the ground as you can while keeping your core engaged. Squeeze your shoulder blades together and keep your eyes down towards the mat. Hold for 3 seconds and repeat 10x.

On top of these exercises, it’s crucial to work on strengthening your core. Your abs and glutes help support your entire body, so if they are weak, it will be hard to build good posture.

Tips to maintain your good posture.
1. When you drive, your head should be resting against your headrest (crazy, right?). This will keep your spine in a neutral position.

2. Many of us are working at home right now. Set your computer up so that it is at or above eye level to prevent your neck from straining to support your head.

3. Every hour take a 5 minute break from sitting by walking or stretching.

Try these movements out and get your posture in check before it becomes a problem later on!


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