Head Posture Exercises

Parents tell their children to "stand up straight" because poor posture gives them a sloppy appearance and implies low self-esteem. But the long-term effects of poor posture can include frequent tension headaches, neckpain and back pain. The best way to improve posture is to strengthen the trapeziums and rhombus muscles, the muscles that help support the head and neck.

The Barbell Shrug

• Stand with your feet apart, even with your shoulders. Grip a barbell with your palms pointing inward and the barbell even with your thighs. Slowly raise and lower your shoulders in the motion of a shrug. Do not roll your shoulders, but instead bring them directly upward and then down. You can do shrugs with either dumbbells or barbells. However, you can use more weight with a barbell.

Rhomboid Strengthening

• To strengthen the rhomboid muscle, lie face down with your hand on your lower back. Turn your palm toward the ceiling and grip a lightweight dumbbell. Push the weight up away from your back and toward the ceiling. Return the weight to your lower back and repeat.

Fly

• Flies are good exercises for working the chest, back and shoulder muscles. You need a lightweight dumbbell and a bench. Stand with your feet even with your shoulders. Clutch a dumbbell in your right hand and allow your palm to turn inward. Bend at the waist. Grip the bench for support with your left hand. Let your right arm come forward until it is perpendicular to your torso. Slowly raise your arm to the side. Let it come no higher than your shoulder. Then slowly lower it again.