Breath – Train yourself to take deeper breaths, breath deep into the back lower ribs and fully exhale, letting the traps relax. Deep breathing naturally straightens the spine and back because it stretches the diaphragm which is a a significant postural muscle!
Perch – Sit on a firm surface, and tilt your pelvis so you’re sitting on the ‘sits’ bone, this enhances the forward curvature of your low back, and naturally straightens the rest of the spine including dropping the shoulders down and back and brings the head so it rests on the spine taking the pressure off the neck and upper back muscles. The true magic of this position is that it activates the nervous system giving you posture support!
Tape – Stand tall with your shoulders back, then take a piece of stretchy athletic tape and have someone place it on the upper back across the top of the shoulder blades for you. The tape won’t hold you up but it will remind you every time you roll your shoulder forward and when you start to slouch!
Foot Exercises – When the muscles of the feet get weak it effects the whole kinetic chain and contributes to poor posture. Make it part of your everyday routine (while brushing your teeth for example) to do heel raises. Lift up onto your toes and hold for two seconds, repeat 10 -15 times, when that gets easier do it on one foot at a time. Pilates and yoga are also excellent ways to strengthen the feet.
Adjust Your Rear View Mirror – when driving, sit up nice and straight and then adjust your rear view mirror just a smidge high, then if you slouch you’ll be reminded to sit up because you won’t be able to see.