First off, what is Posture?

Posture is any way your body is positioned when you’re standing, sitting, or lying down. Our goal is to achieve proper posture to minimize strain on our muscles and joints. Being conscious of your posture throughout the day and making simple modifications you can achieve proper posture with minimal effort. Below are 5 ways you can improve your posture!

NO. 1 Be Conscious of ‘Text Neck’

Poor posture can lead to lower back pain and even cause anatomical changes to your spine. Looking down at your cell phone, for example, can put as much as 60 additional pounds of pressure on your neck. Try to keep your phone and devices at eye level. 

text neck

NO. 2 Stretch Your Neck

When you’re properly aligned and balanced, your muscles are working as they should meaning nothing is getting overused or under-utilized. 

First Stretch: Place your fingertips just under your collar bone, apply light pressure and pull down away from your chin as you look up and away in the opposite direction. 

Second Stretch: With your shoulders and chest muscles relaxed, place your hand on the back of your head and pull down lightly as if you’re trying to bring your nose to your armpit.

stretch your neck

NO. 3 Stretch Your Pecs

Your lungs are made of soft tissue, so the more space you open up for them in your chest by standing tall and pulling your shoulders back, the more they’ll be able to expand and allow you to breathe deeply.

Place your arm at 90* on the corner of the wall and rotate your body in the opposite direction to stretch the muscles that run along the top of your chest.

pec stretch

NO. 4 Stand Tall

Tuck your bum under you. We’re looking to maintain the spine’s natural curvature, with your neck straight and shoulders parallel with the hips. 

NO. 5 Keep Moving

Holding one position, whether sitting or standing, for a long time can cause muscle tension, discomfort, and fatigue. Thoracic Rotation is an effective exercise to strengthen the upper back. While sitting, actively push one hand into the floor between your legs while the other arm rotates up and away. Try to see if your shoulders are stacked on top of one another. We hope this keeps you feeling your best!  

Struggling to Maintain Proper Posture?

Strength training and mobilizing on a regular basis can help combat the hours you spend sitting each day. By building strength and longevity in the areas that are strained from sitting, you can improve your posture for the long-haul.

Learn more about All Day Fit’s fitness programs by clicking below!


Enter your email to receive a FREE, 3-part exercise series to reduce your low back pain.

Yay! We're looking forward to helping you alleviate your lower back pain.