Proper posture is easy to maintain once you begin to strengthen the muscles that support the spinal column. Many people start to restore their posture by taking long deep breaths and remembering to sit up straight. For those measures to take effect, the muscles that support the head, neck, shoulders, and spine need to be strengthened and toned. There are several exercises that can be used to strengthen and tone these muscles. As your strength increases, maintaining your posture will be easy to do.

Chest Opener

The chest opener is performed by standing up straight and placing your hands behind your back. Clasp your hands together and lift your hands as high as you can behind your back without bending forward. When you first clasp your hands together, hold the position for 10 to 15 seconds. Slowly begin to raise and lower your hands, releasing them every few seconds or so. Perform this exercise for one or two minutes. This exercise opens the chest, making it easier to breathe and strengthen the shoulders so that proper posture is possible.

Isometric Rows

Isometric rows are performed by holding your arms at your side with your elbows bent at a 45-degree angle. Hold this original position for 10 to 15 seconds. Slowly move your arms forward and back while keeping them parallel to the ground. Continue this exercise for one or two minutes. This directly strengthens the upper arms, shoulders, and neck muscles that are responsible for maintaining proper posture. Performing this exercise several times a day will keep the shoulders and upper arms strong and flexible. This is also a good exercise for when you are sitting at your desk.

Cat-Cow Stretches

Cat-Cow stretches can be performed from a standing position or while you are on your hands and knees. The cat portion of the exercise is lowering your head so that your back is arched, and your head is hanging down between your arms. Gradually lift your head, stretching it upward and lowering your back for the cow portion of the stretch. Even though these stretches can be performed rather quickly, take your time, and hold each pose for 5 or more seconds each time. This stretches and tones the upper body and neck muscles that help to maintain good posture.

Poor posture can lead to neck strain, headaches, and stiff shoulders. Using these three exercises on a regular basis will help to increase circulation to those areas, helping to eliminate stiffness and the discomfort caused by tight muscles. These exercises can be performed from a seated or standing position so you can do them from almost anywhere. The professional staff at PTLink Physical Therapy can help you decide on which exercises will help you reach your wellness goals. Improving your posture is a great way to keep a positive attitude and look toward a brighter future.