If you’ve found yourself in a bit of a slump from hunching over a desk eight hours a day, you need to try this simple exercise that’ll give you perfect posture.
This back extension works the muscles in your back to straighten out your spine and stretch out areas that become tight from slouching.
To start, lie face down on a yoga mat with arms by your sides and palms pressing into the thighs. Point your toes and, as you inhale, lift your head, chest, and stomach off the ground. Exhale and slowly lower your upper body back down to the mat.
Doing this exercise three times a week will improve your glute, back and stomach muscle strength and help straighten out the slouchiest of spines.
If you still feel a little slumped, another way to ease tension in the back is yoga’s Upward-Facing Dog pose.
Starting the same way as the back extension, place your palms on the floor and push yourself away from the mat until just the palms and fronts of the feet are touching the floor.
Press your chest forward and pull your shoulderblades together to stretch our your abs and spine. Look ahead or, if it feels okay, let your head drop back and look up.
To get a real stretch across tight shoulders and front body, try the upward plank.
Sit upright on your mat with your feet straight in front of you. Bring your palms down about six inches from your butt and press into your hands and the soles of your feet, pushing your pelvis forward, to lift your body and stretch yourself out.
After trying these, you’re sure to be walking tall.