Improve your Posture - A Few of my Favorite Tips

If you are noticing that you always sit or stand with poor posture, but are struggling to figure out how to fix it, I have some tips and tricks that can really help. 

Sitting or standing with poor posture can lead to rounded shoulders, a forward head, poor core strength, and a neck hump. If you are noticing any of these things, don't worry, because they don't have to be permanent.

I have 5 tips that can really help you improve your posture and decrease any pain, stiffness, or discomfort that you have in your shoulders, neck, or upper back.

Tip # 1: Be More Aware of your Posture

This may seem like a super simple tip, and you're probably thinking how can I possibly just "be more aware of my posture?" 

This just means checking yourself throughout the day. 

If you're thinking about something constantly, you're more likely to do that thing. 

If you are constantly thinking to yourself sit up straighter, stand up straighter, don't let your shoulders hunch forward, I promise that you'll be more aware of your posture, and more likely to have better posture.

Tip # 2: Strengthen the muscles in your upper back, shoulders, and neck

If the muscles in your upper back, shoulders, and neck are strong, you won't have to keep telling yourself to sit or stand up straight. 

These muscles tend to get weak if you sit or stand with poor posture because they learn to just lean forward and relax. They get stretched out and weak and they don't function properly. This can not only lead to things like a neck hump, but it can also cause pain, headaches, and other injuries.

Here are exercises that you can do to start strengthening those muscles.

Quadruped Chin Tucks. Start in a hands and knees position with your head in a neutral position. Tuck your chin, pulling your head straight up to the ceiling (try to make a double chin). Hold for 2-3 seconds, relax, and repeat 10-15 times.

Horizontal Abduction. Kneel or stand and hold a long resistance band in both hands. Hold your arms straight in front of you and pull them apart as far as you can. Slowly bring your bands back together. Repeat for 2-3 sets of 8-10 reps.

Tip # 3: Improve the mobility in your upper back, shoulders, and neck

Not only do the muscles in your upper back, neck, and shoulders need to be strong, but they also need to move well. 

If you can't move your neck or shoulders through their entire range of motion, you are more likely to have pain. It will also be difficult to achieve better posture.

Here are 2 exercises that can help improve your mobility.

Banded Open Books. Lie on your side. Bend the top knee and place it over your body on the floor. Hold a resistance band in both hands and place your hands out in front of you. Lift the top hand up towards the ceiling and over to the floor on the other side. Follow your hand with your eyes. Slowly bring that hand back to the starting position. Repeat 10-15 times on each side.

Supine Angels. Lie on your back on the floor. Place your hands beside your hips with your palms up. Slowly rotate both hands out to the side and up overhead. Slowly bring your arms back down. Repeat 10-15 times.

Tip # 4: Strengthen your Core

It may sound like your core is not related to your posture, but it actually plays a big part in it. If your core muscles are strong, it will be a lot easier to sit up straight.

If your core muscles are weak, you are much more likely to be hunched over when sitting or standing.

The core is basically the support system for the rest of your body!

Here's a video that can help you start strengthening your core: https://youtu.be/DoVP_oEt1wE

If you incorporate all of these things into your daily routine, you will notice a big change in your posture and a big change in how you feel!

Here are a few more tools that can help you in your journey to better posture

1. Resistance Bands

2. 12 inch Chirp Wheel

3. Foam Roller

Need More Help with your Posture?

1. Grab my FREE Posture Guide

2. Grab my Fix Your Posture Bundle

3. Join my Strength and Mobility Membership