Skip to content
Your health starts here.
  • Home
  • Meet The Team
  • Exercise Database
  • Workouts
  • Recipes
  • Videos
  • Shop
  • Newsfeed
Menu
  • Home
  • Meet The Team
  • Exercise Database
  • Workouts
  • Recipes
  • Videos
  • Shop
  • Newsfeed
“Your health starts here.”
  • Home
  • Meet The Team
  • Exercise Database
  • Workouts
  • Recipes
  • Videos
  • Shop
  • Newsfeed
Menu
  • Home
  • Meet The Team
  • Exercise Database
  • Workouts
  • Recipes
  • Videos
  • Shop
  • Newsfeed
Search
Close

Top 10 Tips for Better Posture

William Smith, MS, author of Exercises for Perfect Posture, has provided his top tips for better overall general posture.

1. Morning Wake-up

Breathe deeply into your belly five times, expanding your chest, ribs, belly and lower back. Stretch your arms and legs in all directions, elongating all the tissues at the neck, shoulders and hips. Squeeze your shoulder blades five times for 3 seconds each.


2. Consummate Commuter

Use a lumbar support. If your car doesn’t have one, a rolled-up towel can suffice, positioned in the lower back curvature. Roll your shoulders forward and backward when safely stopped.


3. Workstation Set-up

Adjust the height of your work station’s chair so that your hips are positioned above your knees. Make sure your elbows are at or above the height of your wrists. Remember, shoulder discomfort, neck pain, and even chronic conditions such as carpel tunnel syndrome can develop from poor posture, if left uncorrected.


4. Mid-Morning Check-in

You can correct deficiencies in posture with brief activities that will fit any schedule, during the little moments of free time throughout the day.

Try this quick posture break: While facing a wall, extend both arms above your head, positioning yourself with both hands flat on the wall. Descend into a squat as far as possible, sliding your hands down the wall. You should feel this movement in your middle back and shoulders.


5. “Tech Neck” Touch-up

While seated, stretch your neck around to alleviate discomfort. Do this by tilting your chin down, ear to each side, and extending your head back, pushing your chin to the ceiling. Return to neutral between each position change, breathing out as you move into the stretch, and breathing in as you return to neutral.

Related: Tech is turning millennials into a generation of hunchbacks


6. Extend More

Try to focus on doing more extensions, planking (positional holds), and lateral and rotational exercises. Do fewer exercises that flex the spine (i.e. crunches). Every 30 minutes, set a timer on your computer to extend backwards at your middle back. Breathe out as you extend.


7. Daily Habits

It’s the daily habits that reinforce positive long term change. For example, when picking up anything from below your knees, drop your hips back while keeping your chest up. Keep whatever you’re picking up close to your body as you stand up. Exercises such as Deadlifts, Front Squats, Overhead Squats, and Dumbbell Rows are “multi-joint” exercises that strengthen important posture muscles making these daily activities a little easier.


8. End of Day Wrap-up

Good posture starts from the ground up: at the feet. Strengthening, stretching and massaging the tissues around the feet and ankles can ease standing and walking strain, particularly after a long day. Try these two tips: Strengthen your arches by pulling a towel with your toes, and lengthen and soften your arches by rubbing a tennis ball (or frozen tennis ball container) from your big toe to your heel.


9. Release the Hands

Your hands are in a “curled position” at your workstation. Stretch these muscles by pulling your hand into a flexed and extended position at least once an hour throughout the day.


10. “Hip to Be Healthy”

Developing a full range of motion in your hips is a key factor in decreasing discomfort in the lower back. Cross your ankle over your opposite knee to stretch your hip for 1 minute/side.


WILLIAM SMITH, MS, NSCA, CSCS, MEPD, completed his B.S. in exercise science at Western Michigan University followed by a master’s degree in education and a post-graduate program at Rutgers University. In 1993, Will began coaching triathletes and working with athletes and post-rehab clientele. Will has advanced specialty certifications in cancer, post-rehab exercise and athletic development.

Family Health,Health & Beauty,Sports Performance,Workouts
/
Follow Us On
Facebook-f Twitter Youtube Instagram
Categories
Body Sculpting
Family Health
Featured
Health & Beauty
Military Fitness
Navy SEAL Fitness
Gallery

getfitnowdotcom

What is it about compliments that make us so uncom What is it about compliments that make us so uncomfortable and how can we shift our mindset to better receive them? Let’s take a look: https://getfitnow.com/how-to-reframe-compliments/ (link in bio)

#compliments #mindset #healthymindset #positivevibes
“Building Resilient Teams” is an essential how “Building Resilient Teams” is an essential how-to guide to building more efficient and successful organizations at work, in our communities, and in the world as we discover how our humanity transcends all.

Pre-order on Amazon: https://www.amazon.com/dp/1578269407 (link in bio)

#teambuilding #teamwork #organizationalsuccess #workteam #companyculture
Get outside and enjoy nature today in celebration Get outside and enjoy nature today in celebration of Take a Walk in the Park Day!

#takeawalkintheparkday #takeawalkinthepark #getoutside #exercise #exercisemotivation
#WorkoutWednesday #WorkoutWednesday
8 Times You Should Take a Rest Day: https://getfit 8 Times You Should Take a Rest Day: https://getfitnow.com/8-times-you-should-take-a-rest-day/ (link in bio)

#restday #restdays #fitnesslife #workoutlife #betterworkouts
#MotivationMonday #gymmotivation #workoutmotivatio #MotivationMonday #gymmotivation #workoutmotivation #fitspiration #mondaymotivation
Did you know today is National Spinach Day? We lov Did you know today is National Spinach Day? We love this superfood!

#nationalspinachday #spinach #healthyeating #healthyeats #nutrition
Happy National Pecan Day! Pecans are a quality sou Happy National Pecan Day! Pecans are a quality source of calcium, magnesium, and potassium.

#nationalpecanday #pecans #nutrition #healthyfood #healthysnacks
10 Tips for Spring Weight Loss and Fitness: https: 10 Tips for Spring Weight Loss and Fitness: https://getfitnow.com/10-tips-spring-weight-loss-fitness/ (link in bio)

#weightloss #weightlossjourney #fitness #fitnessjourney #springworkout
Get expert health & fitness tips, videos, workouts Get expert health & fitness tips, videos, workouts, recipes and more by subscribing to our monthly newsletter at www.getfitnow.com.

#healthandfitness #healthandwellness #fitnesscommunity #workouts #recipes
Today is World Water Day! Are you hydrating daily? Today is World Water Day! Are you hydrating daily?

#worldwaterday #water #hydrate #hydration #drinkwater
POLL: Do you practice yoga? #yoga #yogapractice # POLL: Do you practice yoga?

#yoga #yogapractice #yogalove #yogacommunity #yogalife
#MotivationMonday #fitnessmotivation #exercisemoti #MotivationMonday #fitnessmotivation #exercisemotivation #workoutmotivation #mondaymotivation
What was the last workout you did? #workout #work What was the last workout you did?

#workout #workoutlife #gymlife #gymtime #fitnesslifestyle
In honor of Global Recycling Day, take a look at t In honor of Global Recycling Day, take a look at the essential guide for plastic-free living “Say Goodbye to Plastic” on Amazon: https://www.amazon.com/dp/1578268605 (link in bio)

#globalrecyclingday #recyclingday #plasticfree #plasticfreeliving #savetheplanet
Happy St. Patrick’s Day! Get your Irish on with Happy St. Patrick’s Day! Get your Irish on with 100 recipes in “A Return to Ireland”: https://www.amazon.com/dp/1578269350 (link in bio)

#stpatricksday #stpattysday #ireland #irishcooking #irishfood #irishrecipes
Where do you like to bike? #biking #cycling #fitl Where do you like to bike?

#biking #cycling #fitlife #fitlifestyle #getmoving
March is National Celery Month! Celery is rich in March is National Celery Month! Celery is rich in antioxidants like flavonoids, vitamin C, lunularin and bergapten.

#nationalcelerymonth #celery #healthyfood #healthyeating #healthyeats
Written by the founder of International Phone Free Written by the founder of International Phone Free Day through his research and first-hand experiences, “Tech-Life Balance” offers a low-key, fun way to investigate this digital dilemma and provides real solutions and life hacks to break the addiction once and for all in a little and gifty package.

Pre-order on Amazon: https://www.amazon.com/dp/1578269660 (link in bio)

#techlifebalance #digitalworld #technologyaddict #technologyaddiction #healthylifestyle
#MotivationMonday #mondaymotivation #healthymindse #MotivationMonday #mondaymotivation #healthymindset #positivemindset #growthmindset
Load More... Follow on Instagram

JOIN GETFITNOW

It’s Fitness 24/7. Videos, Workouts, Nutrition, Recipes, Tips, and more!
* indicates required

  • Home
  • Workouts
  • Nutrition
  • Submissions
  • Follow us on Facebook
Menu
  • Home
  • Workouts
  • Nutrition
  • Submissions
  • Follow us on Facebook
Facebook-f Twitter Youtube Pinterest Instagram
Get Fit Now © Copyright 2022. All Rights Reserved.
  • Website Maintenance Prateeksha Web Design

Subscribe to our mailing list

* indicates required