- Stand sideways beside a mirror and allow yourself to assume a normal, relaxed posture. Look in the mirror with your peripheral vision. Is your spine straight up through your neck or do your chin and head jut forward? Most likely, your head is forward. To correct this, stand with your back against a wall and pull your head back against the wall. Make sure your chin is level. Come forward again by sliding your head forward, and then pull it back again. Hold it against the wall for 5 seconds. Do this five to 10 times.
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Rounded or slumped shoulders are caused by tight chest muscles and weak upper back muscles. To correct this, stretch your chest muscles by standing perpendicular to a wall, with your right side next to the wall. Place your right arm against the wall with your elbow at or above shoulder height. Your elbow is bent and your palm is flat against the wall. Twist to the left and feel a stretch in your chest and shoulder. Hold for 30 seconds. Repeat on the other side.
To strengthen your back muscles lie face down on an exercise mat to do the cobra exercise. Place your arms by the sides of your body with your palms facing up. Squeeze your glutes and lift your chest off the floor. Lift your arms off the floor and pinch your shoulder blades together. Pull your shoulders down and back. Hold for two seconds and lower yourself back down slowly. Repeat at least 10 times. - Another common postural problem is a posterior pelvic tilt, in which you look as though you're sticking your butt out and arching your back. Tight hamstrings, glutes and hip flexors are to blame for this. You can stretch your hamstrings by sitting on the floor and reaching for your toes. To stretch your glutes and hips, lie on your back, bend your left knee and put your left foot on the floor. Bend your right knee and cross it over your left leg so your right foot is resting on your thigh below your left knee. Grab with both hands behind your right knee and gently pull toward your chest. Hold for 30 seconds and then switch sides.
