Posture problems are rampant, especially among those of us who work hunched over our keyboards all day. If you’re not sure if your posture needs fixing or are sure and want some help, this guide from Men’s Health is for you.
The first step is to analyse your alignment by having a friend take a full-body photo of you (with your shorts on) from the front and from the side. Then compare against the seven points in the illustration above.
For each area, Men’s Health offers simple exercises you can do to correct the problem. For example, if you have “forward head” (you carry your head too far forward):
The problem: Stiff muscles in the back of your neck
Fix it: Stretch with head nods daily: Moving only your head, drop your chin down and in toward your neck while stretching the back of your neck. Hold for a five-count; do this 10 times.
The problem: Weak front neck muscles
Fix it: Do this neck “crunch” every day: Lying faceup on the floor, lift your head so it just clears the floor. Raise your head, and hold for five seconds; do two or three sets of 12 reps daily.
Check out the full article for the other six major posture corrections.
After doing the daily exercises needed to repair years of slumping, hopefully you’ll realise the benefits of good posture, including more energy, better circulation and less pain.
Fix Your Posture to maximise Muscle [Men's Health]