- Knots in your muscles and fascia can cause muscles to be pulled out of position. The release of knots can increase flexibility and allow for better posture. A foam roller is a piece of equipment that can help you release knots by allowing your body weight to put pressure on them until they release. Foam rolling is also called self-myofascial release and it is similar to deep tissue massage. Try foam rolling your hamstrings, quads, glutes, lats, IT band and adductors. Hold the foam roller on knots for 30 to 60 seconds. Try to use it daily, or at least every few days.
- Daily stretching increases flexibility, improves circulation and can improve your posture. Yoga and Pilates include stretches to improve posture, but there are simple stretches you can do at home. Stretching your hips, glutes and hamstrings will help a posterior pelvic tilt. Stretching your neck and shoulder muscles will help improve neck alignment. Stretching your chest muscles can release tension that could pull your shoulders forward. Hold stretches for 30 seconds and try to do them every day.
- Strong muscles will hold your body in the correct alignment. Your spine is stabilized by your core muscles, especially your transverse abdominus. Shoulders are held back by your traps and rhomboids. Without strong muscles, areas of your body will be unable to stay in their ideal places. The most common postural problems are due to weak leg, back, hip and neck muscles. Incorporate exercises for these body parts in your routine at least three times a week. Good strength exercises include squats, leg presses, rows, upright rows, reverse flyes, deadlifts, cobras and shoulder presses. You can do these exercises on one leg or on an exercise ball to get more core work while you do them. The simplest exercise to do is simply to pull your neck back while keeping your chin level. Stand against a wall with your shoulders touching and pull your neck against the wall as well. Hold for five to 10 seconds and do this exercise five times. The neck exercise can be done daily because it is not strenuous but most strength and core training exercises should be part of a workout program that allows for at least one rest day between working any body part.
