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Top 5 Stretches and Easy Tips for Better Posture

Good posture is about more than just standing up straight so you can look your best. It is an important part of your long-term health. Making sure that you hold your body the right way, whether you are moving or still, can prevent pain, injuries, and other health problems.

The key to good posture is the position of your spine.

Your spine has three natural curves – at your neck, mid-back, and low back. Correct posture should maintain these curves, but not increase them. Your head should be above your shoulders, and the top of your shoulder should be over the hips.

The @theprehabguys provide 5 simple stretches to strengthen your posture, the Swiss ball Shoulder Is, Swiss ball Shoulder Ys, Brueggers, Swiss ball Shoulder Ts, and Prone Overhead Press on Swissball.

Other easy tips for better posture include,

Being mindful during everyday activities.

Many of us spend large portions of our day looking down at our smartphones or tablets, and this has led to a condition known as “Tech Neck”. Tilting your head down to check messages or using your phone causes strain on your neck muscles over time, impacting your posture. Instead, try to use your device at eye height, or take a moment to stretch your neck muscles and relax the strain.

Stay active. 

Extra weight can weaken your abdominal muscles, cause problems for your pelvis and spine, and contribute to low back pain. Any kind of exercise may help improve your posture, but certain types of exercises can be especially helpful. They include yoga, tai chi, and other classes that focus on body awareness. It is also a good idea to do exercises that strengthen your core (muscles around your back, abdomen, and pelvis). Exercises that also stretch your muscles, like Child’s Pose, are excellent for helping you practice good posture.

Wear comfortable, low-heeled shoes. 

For example, high heels can throw off your balance and force you to walk differently. This puts more stress on your muscles and harms your posture. Also, when you are standing, stand with your shoulder relaxed and pulled slightly back, with your feet shoulder-width apart. Your knees should be slightly bent, your stomach tucked in, your head level, and your weight back on your heels.

Make sure work surfaces are at a comfortable height for you.

Whether you’re sitting in front of a computer, making dinner, or eating a meal you want to be aware of your posture. By sitting straight, shoulders relaxed but not hunched or rounded, knees level, and sitting back so that your chair supports your spine. When sitting, make sure that your head is back with your ears aligned with your shoulders. If you work at a desk, keeping your computer screen at eye level can help keep your neck in alignment.


Poor posture, slouching, or slumping over can often misalign your musculoskeletal system, and wear away at your spine, making it more fragile and prone to injury. It can also cause neck, shoulder, and back pain, decrease your flexibility, affect how well your joints move, affect your balance and increase your risk of falling, and make it harder to digest your food and breathe if not supporting your neck and spine with good posture.

Incorporating these 5 tips into your daily habits can be life-changing and lead to less tension and discomfort for your body. Correcting bad posture can take practice and even a little work, but it’s well worth the effort. By improving your posture you can look forward to reduced neck and back pain, less stress and anxiety, and even better breathing.

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