How to Improve Shoulder Posture

With so many people working office jobs, it is no wonder many people have back issues. Many negative effects result from poor shoulder posture, which is a common condition in the office environment due to lack of break times. Many people get caught up in their work and don't take enough time to stretch properly as they should throughout the day, leading to poor shoulder posture and eventual pain or discomfort.

Instructions

• 1

  Align your back with your office chair, and straighten your back bone. Adjust your office chair so you can flex your arms at an angle between 75 and 90 degrees. Align your entire body properly, including your neck, back and heels. Verify that your chair has proper lumbar support, and replace it if necessary.

• 2

  Stand in front of a full-length mirror to observe your posture. Your ears and shoulders should be aligned properly, and your spine should be in an S shape, not straight as some people may believe. Stretch your neck and tilt your head in all directions to loosen your frame and get a more accurate picture of how you stand. By loosening the body, you will remove any tension that may be held in the back area.

• 3

  Sleep on a firm mattress for proper back support. A rolled-up towel positioned under your neck when sleeping will greatly help with back and shoulder alignment. If you are a side sleeper, hold a pillow between your the legs to ease spinal pressure.

• 4

  Try different yoga positions and stances to loosen the body up. Practicing yoga releases tension in all the muscles, including the back. It also improves posture. One exercise is effective yet simple. Sit cross-legged, keep your spine straight and push downward. Take 10 slow, deep breaths, and then raise your arms over your head. Exhale, and bring your arms down slowly. Repeat this several times daily.

• 5

  Keep your eyes focused straight ahead when you walk to encourage proper shoulder alignment, and move frequently, because your muscles get slouchy when they are not worked often.