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5 Simple Exercises to Improve Your Posture

September 7, 2013

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In a time when most 9-5ers are seated behind a desk, it's natural to worry about how the constant sitting is affecting our bodies.

Studies show there are a number of health risks associated with sedentary work, but the one that has the most noticeable bearing on our bodies is posture.

Bad posture can cause back and neck pain, severe headaches and even spinal curvature.

It can also wreak havoc on our internal organs, leading to shallow breathing, poor digestion, and fatigue. The Huffington Post even reports that there’s a link between poor posture and a risk of disability in old age.

The good news is that poor posture can be corrected. All it takes is a few simple exercises that strengthen the muscles in the back, shoulders, and neck to help build muscle memory so that the body learns to maintain proper posture naturally.

And the best part is that you can do these quick and easy exercises right from your office chair!

Neck Bend. Place your left hand on the top of your head. Guide your head to the left until you feel a stretch along the right side of your neck. Hold for 10 seconds before switching sides.

Shoulder Roll. Slowly raise your shoulders to your ears. Then roll your shoulders back until your shoulder blades touch. Repeat 8 times.

Chest Stretch. Clasp your hands behind your back and extend your arms upward as you push your chest forward. Hold this position for 30 seconds.

Upper back extension. Bring your hands behind your head and interlock your fingers. Arch your back slightly until your spine is in a straight line. Remain in this position for 30 seconds.

Chair squat. With your arms raised, stand in front of your chair, bend your knees, and lower yourself slowly, letting your lower body reach right above the seat. Hold here for five seconds before returning to a standing position. Do two reps, 16 squats total.

What exercises do you recommend for improving posture?