Exercises to improve your posture

If you have an inverted (outward) curve in the spine or you walk with your buttocks sticking out, it could be the result of being overweight or walking in heels over a prolonged period. Both can lead to long-term problems. Hip flexor stretches are great to correct the posture you have become habituated to.

How to do it

• Stand straight with your legs together. Take a big step forward keeping both legs straight.
• Bend the knee on the leg in front while keeping the back straight. You should feel a stretch in the hip on the opposite leg.
• Hold the pose for a few seconds before returning to the standing position, and repeat with the other leg.
• Repeat the movement a few times on both legs.

Also known as Bhujangasana, this yoga exercise helps to strengthen the lower back muscles and stretch the stomach muscles which can cramp up as a result of sitting for long hours during the day. This exercise is particularly helpful for those who stoop while sitting down or standing up.

How to do it

• Lie down on your stomach with your palms facing the floor on either side of your shoulders and legs straight.
• Push the hands into the floor and slowly bring your upper body up. Your pelvis and legs stay on the floor.
• Stretch your upper body as far back as you can go comfortably.
• Hold the position for a few seconds while continuing to breathe.
• Slowly lower your body back down to the resting position. Repeat the steps three to five times.

Also known as Setu Bandhasana, the bridge pose is an effective way to stretch the lower back muscles as well as strengthen the hips. The exercise flexes the chest and upper back muscles as well, and brings relief to people with chronic lower back pain.

How to do it

• Lie down on your back and fold the knees.
• Place your feet shoulder-width apart on the mat or floor.
• Keep your hands, palms-down, on the ground on either side of your body.
• Push down with your hands as you raise your hips and back off the floor. Your shoulders should still be resting on the floor.
• At the top of the movement, there should be a straight line from your knees to your stomach all the way down to the shoulders. Hold the position for up to 30 seconds.
• Repeat the movement at least 10 times.

A simple yet effective exercise for problems like rounded shoulders and upper back pain is to stretch the chest muscles. The exercise not only alleviates pain and discomfort, but it also makes you aware of your posture, especially while seated.

How to do it

• Stand straight with your feet slightly apart. Make sure there is space behind you to extend your arms.
• Hold your hands from behind your back, interlocking your fingers.
• Expand your chest while pushing the hands as further down as possible behind you.
• Hold the position for a few seconds before releasing the stretch. Repeat the exercise a few times.

The cat and cow is a great stretch for those with lower back problems. The reason: it is easy to do, effective for beginners as well as advanced practitioners and you can do these several times a day - even as soon as you get out of bed!

You should start doing the stretch immediately if you notice problems linked to poor posture creeping into your daily life. The cat-and-cow pose engages the whole spine and muscles in the back, stomach and chest.

How to do it

• Get down on all fours. Your hands should be right underneath your shoulders. And your knees should be in line with the hips.
• Keep the elbows soft by leaving your arms a little loose.
• To come into the cat pose first, raise your back to make an upward curve. Bend the head towards the chest.
• To transition into the cow position, drop your tummy towards the floor. This movement is the reverse of the cat pose and creates a kind of trough or inverted curve with your back. To complete the pose, lift your neck and look up towards the ceiling.
• Repeat the exercise a few times.

An extremely gentle pose to engage and extend the spine, the baby pose helps to stretch the muscles in the shoulder, back and hips. This exercise is also great to de-stress after a long day at work.

How to do it

• Get down on all fours.
• Now push the hips back till they are resting in-between your feet - widen the legs if this is not possible. Your feet should be pointing inwards.
• Extend your hands out towards the front.
• With your arms fully stretched in front and touching the ground, bring your head to reach the ground in front of your knees.
• Hold the position for a few seconds and continue to breathe.
• Repeat the exercise a few times.

For those who constantly crane their necks to look down at a computer screen, the chin tuck is an excellent exercise. You can do the exercise several times through the day, even while sitting in your office, to strengthen the neck muscles - especially the back of the neck. The exercise can be done either while sitting down or standing up.

How to do it

• Keeping your neck straight. Look ahead, push your chin back to create a double chin - you can use your fingers to do this.
• Hold the "tucked in" position for a few seconds before releasing the tension.
• Repeat the movement a few times.