Having good posture not only helps you look better, it helps to develop strength, flexibility, and stability in your body. This leads to better balance and symmetry in the body which can reduce the risk of injury due to the fact that there is less stress placed on the muscles and ligaments. Another benefit of improved posture is increased body awareness - you may be able to better identify areas of the body that are some imbalances. There are several exercises that are beneficial for improving posture. Here are a few to try:
Cat/Cow Stretch: This stretch is great for mobilizing the spine. Think of moving segmentally from head to tail (and vice versa) as you relieve tension in the neck, torso, and shoulders.
Start on all fours with even weight in hands and knees
Inhale and begin looking up while dropping the abdomen towards the floors you gently extend your spine.
Exhale and begin to arch your spine towards the ceiling while bringing your chin towards your chest.
Continue moving slowly through the exercise for 60 seconds.
Thoracic Spine Rotation: This exercise is also known as the Book Opening Stretch and it is meant to open up the chest and anterior deltoids as well as promoting movement through the thoracic spine.
Lay on your side with legs bent at 90 degrees. your bottom arm is perpendicular to the torso on the floor and the top arm is stacked on top of it.
Inhale to prepare and exhale as you begin to reach the top arm behind you. Keep your eyes and head following the arm. Reach back until you cannot see your arm or the hips start to shift.
Feel like the movement is coming from the rotation of the rib cage and not from the lower body.
Repeat slowly 6 times on each side.
High Plank: This exercise helps to build core strength as well as increasing postural awareness. It is a great overall body strengthener - from the shoulders, to the glutes, hamstrings, the abdominals, and the back.
Come onto all fours and straighten your legs as lift your heels and raise your hips.
While drawing your abdominals in, straighten the back, arms, and legs.
Lengthen the back of your neck and keep your head in alignment with your spine.
Keep the shoulders back and chest open.
Hold for 30-60 seconds and work on building up endurance.
Chest Opener: This exercise is great for opening up the chest. Often times our chest muscles get tight and our shoulders round forward from being in front of a computer all day. It's also easy to do on a break from your busy day.
Stand with feet hip-width distance apart.
Bring arms behind you and interlace your fingers with palms pressing together.
Keep your head, neck, and spine in alignment as you look straight ahead.
Inhale, and lift your chest towards the ceiling while bringing your hands towards the floor.
Hold the stretch for five deep breaths.
Release and relax for a few breaths.
Repeat 8-10 times.
Try these postural exercises from the Kore Fitness video library: