Align Yourself for
- Keep your ears, shoulders, hips and ankles in a vertical line
- Set your feet to hip-width apart with toes pointing forward
- Keep your knees straight but not locked with weight distributed evenly on both feet
- Make sure your spine is erect with your chest out and shoulders relaxed
- Simply raising your chin can instantly improve your posture
Detailed below are some exercises you can do at work and home to loosen those tight muscles and help correct your imbalances.
In a standing position, breathe in and lift your shoulders towards your ears. Exhale and draw your shoulders back and down, coaxing your shoulder blades together.
In a standing position, clasp your fingers together behind your tail bone and push your hands together and down. Simultaneously broaden your chest and fronts of the shoulders. If it’s hard for your hands to meet, hold a face towel in your hands to reduce the distance.
Lie on your stomach and bring your legs together. Place your hands underneath your shoulders on the floor. Squeeze your elbows against your ribs as you roll your head, collar bones and chest up off the floor.
Start this exercise on your hands and knees with your back straight. Lift and extend your left arm while you extend your right leg straight back behind you. Hold for 20-30 seconds. Lower arm and leg back to the floor and extend the opposite arm and leg. Keep your arm and leg straight and in one line with your body.
Your stance is key. The best thing you can do to alleviate your muscular woes is to move more. Maintaining a good posture will also project a confident and affable persona and make you feel better about yourself. It’s time to straighten-up, you’ll be amazed to see how the quality of your life can improve.
1 Health and wellbeing at work: a survey of employees, 2014