Correct Bad Posture With Exercises

Poor posture such as rounded shoulders and a forward neck is the result of incorrect length-tension relationships and muscle imbalances. To correct these problems you must do strength training exercises for your weak muscles and stretching exercises for tight areas. Run or walk in place for ten minutes to warm up.

Step 2
Lie face down on an exercise mat to do a cobra exercise to correct rounded shoulders. Lift your upper body, including your arms, off the ground as high as you can comfortably go. Pinch your shoulder blades together and hold for three seconds. Inhale and lower yourself back on to the mat. Do ten to 15 repetitions.

Step 3
Flip onto your back and bring your legs straight into the air. Press your lower back into the mat. This exercise will help you build strength in your abs and pelvic floor muscles. Lower your legs as low as you can while keeping your back flat. Hold for three seconds, and then lift your legs back up. Do ten to 15 reps.

Step 4
Lying on your back, put a stability ball between your thighs and squeeze. Hold for three seconds. Do ten to 15 reps.

Step 5
Repeat Steps 2 through 4 twice, for a total of three sets.

Step 6
Lie on your back and pull your knees into your chest to stretch your lower back. Hold for 30 seconds.
Step 7
Sit on a stability ball with your legs locked in front of you slightly open like a "V." Lean over until you feel a stretch in your hamstrings. Hold for 30 seconds.

Step 8
Stand in a doorway and place your right arm against the door frame with your elbow bent at a right angle. Put your left foot forward and twist to the left until you feel a stretch in your right pec (chest) muscle. Turn around and switch arms and legs to stretch your left side. Hold each for 30 seconds.

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