How to Achieve Better Posture

Conscientiously taking steps to improve your posture is the first step to relieving pain in your back, shoulders and neck. Exercises you do on a regular basis can improve your posture and help you stand and sit straight and tall. In addition to exercising, being mindful of your posture and sitting or standing up straight when you notice you are slumping or slouching can improve your posture.

Instructions

• 1

  Move your chin toward your chest. Hold for five counts. Repeat ten times. This relieves pain in the back of your neck.

• 2

  Get on your hands and knees. Arch your back into a "U" shape, tilting your head back at the same time. Inhale during this move, then exhale, arching your back into a lowercase "N" shape and bringing your head down. Stretch your arms out in front of you, and lean back onto your heels. Bring your face to the floor. Do this set of exercises 10 to 12 times.

• 3

  Get on one knee, with the opposite leg's foot in front of you and the knee bent. Lean forward as you begin to feel the stretch in the hip of the leg on which you are kneeling. Squeeze your hind end muscles on your kneeling leg side until your hip begins to feel stretched. Raise your arm on the kneeling leg side and stretch to the other side, staying in this position for 30 seconds. Repeat this three times on each side. This exercise helps relieve tight hip flexors, according to Women's Health Magazine.

• 4

  Sit with your legs straight out in front of you. Bring your chin up a little, roll your shoulders back, and squeeze your abs as you sit. Hold this position for 10 deep breaths.

• 5

  Roll your shoulders back when you are sitting, standing or walking. Rounded shoulders contribute to back pain and poor posture.

• 6

  Start a regular stretching program to lengthen your muscles. Pilates classes can help increase your range of motion and flexibility, which makes it easier for you to achieve better posture.

• 7

  Increase your abdominal strength by exercising this area regularly. Core muscle strength is important in taking the pressure off of your back to do all the work in holding you up straight. This will increase your body's balance in strength and tone, making it possible for you to sit and stand straighter.