15 Minutes to Better Posture - Real Simple

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15 Minutes to Better Posture

In a bit of a slump? Pick yourself up with this easy routine.

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15 Minutes to Better Posture - Real Simple

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The Routine The five easy exercises that followfrom Calvary, Alberta, yoga instructor Susi Hately (functionalsynergy.com)can release tension, build muscle, and give you energy and an instantly taller, slimmer-looking physique. Repeat the circuit twice.

To maintain the benefits youll gain by doing these moves regularly, establish good posture at your desk: Sit with your back against your chair and feet flat on the floor. When you look at a computer screen, your eyes should be level with the center of it. If they arent, raise or lower the monitor. Elinor Carucci

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15 Minutes to Better Posture - Real Simple

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Move 1: Shoulder Rolls Stand or sit in a comfortable position. As you inhale, raise your shoulders and shoulder blades to your ears. On the exhale, pull your shoulder blades down and together. Repeat 5 to 10 times.

Jason Lee

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15 Minutes to Better Posture - Real Simple

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Move 2: Chest Release Raise your arms to just below shoulder height with palms facing forward. Exhale as you slowly rotate both hands at the wrists so your fingers point slightly behind you. Take three to five breaths.

Jason Lee

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Move 3: Pyramid Step your left foot back so it rests fully on the floor. Square your hips. With your legs straight, clasp your forearms behind your back, exhale, and lean forward from your hips (dont round your spine). Take three to five breaths and rise. Switch sides.

Jason Lee

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Move 4: Chair Pose Stand and raise your arms in front to shoulder height. Contract your arm muscles. Exhale as you bend your knees (no more than 90 degrees) and keep them over your toes. Take two breaths; stand. Repeat three times.

Jason Lee

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Move 5: Standing Side Bend Touch your left hand to the side of your head. Ground both feet and guide your head to the right until you feel a stretch along the left side of your body and shoulder. Take three to five breaths. Switch sides.

Jason Lee

Proper Form Theres no need to balance a book on your head to check your posture. Bottom line: Your back should have an elongated S shape when viewed from the side. Follow these tips to ensure youre in alignment.

Neck: Hold your head high and straight without tilting it forward or to the side. Your ears should be in line with the middle of your shoulders.

Shoulders: Pull your shoulder blades back and down to lift your breastbone.

Abdomen: Tuck your abdomen in, but be careful not to tilt your pelvis forward or backward. Jason Lee

Knees: Keep your knees slightly bent and shoulder-width apart.

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