Exercises to Give You Better Posture

1. Wall Angels:
   Wall angles are a great exercise to open up your chest and improve shoulder mobility, which can significantly contribute to better posture. Stand with your back against a wall, feet about six inches from the baseboard. Raise your arms to shoulder height, bend your elbows at 90 degrees, and place your forearms and hands flat against the wall. Slowly slide your arms up the wall, keeping your elbows and wrists in contact with the surface until your arms are fully extended overhead. Return to the starting position and repeat for 10-15 repetitions.
2. Plank Variations:
   Planks engage your core and help stabilize your spine, promoting better posture. Try incorporating different plank variations into your routine to target various muscle groups. Standard, side, and reverse planks are excellent options for building core strength and supporting your back.
3. Cat-Cow Stretch:
   The cat-cow stretch is a gentle yoga exercise that promotes spine flexibility and helps release back and neck tension. Start on your hands and knees, aligning your wrists under your shoulders and knees under your hips. Inhale as you arch your back, dropping your belly towards the floor (cow position). Exhale as you round your back, tucking your chin to your chest (cat position). Repeat the sequence for 10-15 reps.
4. Thoracic Extension Exercises:
   Poor thoracic mobility can lead to rounded shoulders and a hunched back. Perform thoracic extension exercises using a foam roller or a rolled-up towel. Lie on your back with the foam roller positioned perpendicular to your spine under your upper back. Support your head with your hands, and slowly arch your upper back over the roller. Pause for a moment and then return to the starting position. Repeat for 10-12 repetitions.
5. Resistance Band Pull-Aparts:
   Resistance band pull-apart targets the upper back and shoulder muscles, helping to counteract the effects of forward shoulder posture. Hold a resistance band with both hands in front of your chest, keeping your arms straight. Pull the band apart, squeeze your shoulder blades together, and return to the starting position. Aim for 15-20 repetitions.
6. Child's Pose:
   Another yoga-inspired exercise, the child's pose, stretches and elongates the spine, promoting better posture. Start on your hands and knees, then sit back on your heels, extending your arms in front of you and lowering your chest towards the floor. Hold the pose for 30 seconds to 1 minute, breathing deeply and relaxing into the stretch.