Let's first look at some stretches that will help . . .
1. Neck – Scalenes and Upper Trapezius Muscles
2. Chest – Pectoral Muscles
Reach behind your back and grasp your hands together, pull back and down. Hold 10-15 sec, repeat 3 times.
Find a narrow doorway, place palms about shoulder height on door jam, place one foot in front of the other and lean forwards. Hold for 10-15 sec, repeat 3 times.
3. Forearm – Finger Flexor
Flexor - Sit or stand upright, flex left elbow to 90 degrees, extend wrist as far as possible, point fingers upwards. With right hand push fingers on left hand towards the elbow, hold 10-15 sec, repeat 3 times both sides.
4. Forearm – Finger Extensor Muscles
Extensor - Sit or stand upright, turn left arm so the palm faces up, flex left elbow to 90o and wrist to 90 degrees, flex fingers so they point to elbow. Place right hand on top of ingers and press down gently towards forearm, hold 10-15 sec, repeat 3 times each side.
5. Back – Errector Spainae Muscles
6. A Twist
Hold 30 sec - 1 min, repeat other side.
Next we need to look at some muscles that are typically weak and need to be strengthened to make good posture easier ...
1. Plank - For Core Strength
Begin in plank position (see photo) with forearms and knees/shins on the floor. Keep torso straight and ridgid, body in a straight line from ears to toes, no sagging or bending. Head relaxed looking at the floor. Hold until muscles begin to fatigue (shake slightly). Relax on stomach on the floor, repeat 3 times. As you get stronger move off your knees to plank on your toes, or try a dynamic plank by lifting one foot slightly or one arm slightly, or using a small stability ball for added challenge.
2. Neck Strengthening
What should you do? Start by standing or sitting in good posture with your chin level, place your hand on the back of your head at the base of your skull (you can use both hands if you want). Now gently push your hand forward as you simultaneously push your head backwards, your head should remain in one place in alignment while you feel resistance from your hand. Hold for 30 sec, repeat 3 times.
3. Bent Rows - Rhomboid Muscles Strengthening
The Bent Row exercise can be performed with a barbell or a pair of dumbbells (or cans of soup from your cupboard). Stand with your feet shoulder width apart, knees slightly bent and your torso bent forward just above parallel to the floor. Extend your arms towards the floor gripping the weight with an overhand grip. Begin the exercise by bending your elbows, pulling the weight up towards your waist. Squeeze your shoulder blades and keep your arms close to your sides. Hold, and then slowly lower back to the starting position.
Don't let yourself end up like this guy, sit pretty, stand tall, and don't let technology bend you out of shape!