| Goal | Exercise | Instructions | |------|----------|---------------| | | Pectoral doorway stretch | Arms at 90°, lean forward until mild stretch in chest | | Stretch | Upper trapezius stretch | Ear toward shoulder, opposite arm weighted down | | Strengthen | Chin tuck (supine or seated) | Flatten neck curve, pull chin straight back (no head tilt) | | Strengthen | Scapular retractions (rows) | Squeeze shoulder blades together; use resistance band | | Strengthen | Wall angels | Back against wall, slide arms up/down like a snow angel |
Poor posture does not merely cause back pain—it systematically undermines your entire body. When you maintain poor alignment, some muscles and ligaments are forced to overwork while others are allowed to atrophy. Over time, this leads to chronic pain and discomfort in the neck, back, and shoulders.
Before you can fix your posture, you must identify where you are starting. Common postural deviations include: Forward Head Posture overcoming poor posture pdf
Imagine a string attached to the top of your head, pulling you toward the ceiling.
Posture and How It Affects Your Health | Brown University Health Before you can fix your posture, you must
Step 2: Activate and Strengthen (Perform 2 sets of 15 repetitions)
The idea that the best posture is your next posture; movement is more important than holding a rigid position for hours. Perform the to gauge your current alignment
Perform the to gauge your current alignment.