Poor posture not only looks unattractive, it can lead to problems such as neck or back ache. Luckily, a few very simple exercises can help you improve it and make a lasting difference.

It’s not just a question of standing up straight. Your back is naturally curved in a soft S shape from the base of your head to your shoulders and from your upper back to the base of your spine.

Stand sideways on to a mirror. Your ears, shoulders and hips should be roughly in line, but your spine naturally curved. Try distributing your weight evenly on your feet; you may feel as though you’re leaning slightly forwards, this is perfectly normal. Don’t force your posture, just feel it and relax into the position.

Try these simple exercises and you’ll soon notice an improvement:

Exercise 1- Upper back and shoulders

This exercise can be done in the morning to wake your muscles up, then repeat once or twice during the day to raise your energy levels.

Align your ears over your shoulders and raise both arms straight up alongside your ears, then bend your forearms toward your shoulder to touch your shoulder blades.

Repeat 10 times with both arms. Repeat 10 times for each arm alternately.

Exercise 2- Shoulders

Align ears with shoulders, raise both arms sideways at shoulder height. Hold for a slow count of 10 then slowly lower your arms to your sides for another count of 10 and raise back up for a count of 10. Repeat 10 times (build up slowly if too much). You should feel a slight fatigue in your shoulder muscles.

Exercise 3- Shoulders and back

You can do this one while you’re waiting for the kettle to boil. Place your elbows at your side and touch your shoulders with your hands. Keeping your hands on your shoulders and your ears aligned, raise both elbows to a count of 2, then back again to a count of 2. Repeat as many times as you can until whatever you’re waiting for is ready.

Exercise 4- Stretches

Simple stretches are good especially if you have a sore back or neck.

Exercise 5- Head Tilts

Stretch your neck forwards, backwards, left and right and gently massage your neck - avoid rolling in a circle as this may cause further strain.

Exercise 6- Cat Curls

On your hands and knees, arch your back first upwards like a cat and then hollow it in the opposite direction.

Yoga, T’ai chi, Pilates or Dance classes are also excellent ways to improve your posture, get some exercise and meet other people.

Bad habits can also lead to bad posture. Doing things the right way will help correct any mistakes and probably help reduce fatigue or risk of injury.

Sitting Properly: Sit in an office chair and align your back with the back of the chair. Avoid slouching or leaning forwards and keep your shoulders straight. Your arms should be at 75 - 90 degree angle at the elbows and both feet flat on the floor - adjust chair height or footrest to suit. Make sure your neck, back and heels are aligned. It may feel a little strange at first, but persevere and it will soon become second nature.

Standing Properly: Your weight should be mostly balanced on the balls of your feet, not your heels. Your feet should be about shoulder width apart with your arms hanging loosely at the side. Avoid locking your knees.

Tuck your chin in to keep your head level and square on top or your neck and spine, not pushed out forward. Stand straight and tall with your shoulders upright.

Now stand with your shoulders and bottom touching a wall - the back of your head should also be touching the wall. Take time to understand how the position feels.

Walking: Keep your head up and eyes looking forward with your shoulders properly aligned with the rest of your body.

Driving: Position your seat the correct distance from the pedals to avoid leaning forward or having to stretch. Sit with your back firmly against the seat - your headrest should support the middle of your head (not neck) to help keep it upright.

Carrying and lifting: Always bend at the knees not the waist and use your leg and stomach muscles for lifting, not your lower back.

If carrying a large of heavy object, keep it close to your chest. If carrying with one arm, switch frequently to even the load.

Backpacks should not be overfilled and packed to balance the weight evenly. You shouldn’t have to lean forwards or round your shoulders.

Sleeping: Choose a firm mattress for proper support and use a pillow to support your head and neck. If you need to, consider putting a rolled-up towel under your neck and pillow under your knees for better spinal support.

If you sleep on your side, a relatively flat pillow between your legs will help keep your spine aligned.

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