Ways to Perfect Your Posture

Diagnosis: Forward Head
Your chin protrudes out from your chest and your legs are in front of your shoulders.
Where pain strikes: Neck
The problem: Stiff muscles in the back of your neck
Fix it: Moving only your head, drop your chin down and in toward your neck while stretching the back of your neck. Hold for 5 seconds; do this 10 times daily.
The problem: Weak muscles in front of your neck
Fix it: Do this daily: Lying faceup on the floor, lift your head so it just clears the floor. Raise your head and hold for 5 seconds; do 2 or 3 sets of 12 reps.

Diagnosis: Elevated Shoulder
Your shoulders are not in line with your collarbone but encroach up toward your ears.
Where pain strikes: Neck and shoulders
The problem: A shortened trapezius muscle (the muscle that starts at the back of your neck and runs across your upper back)
Fix it: Perform this stretch: With your higher-side arm behind your back, tilt your head away from your elevated side until you feel the stretch in your upper trapezius. Apply slight pressure with your free hand on your stretched muscle. Hold for 30 seconds; repeat 3 times.
The problem: A weak serratus anterior, the muscle just under your pecs that runs from your upper ribs to your shoulder blades
Fix it: Sit upright in a chair with your hands next to your hips, palms down on the seat, and keep your arms straight. Without moving your arms, push down on the chair until your hips lift off the seat and your torso rises. Hold for 5 seconds. That’s 1 rep; do 2 or 3 sets of 12 reps.

Diagnosis: Anterior Pelvic Tilt
Your lower abdomen protrudes forward and your lower back is arched.
Where pain strikes: Lower back
The problem: Tight hip flexors (muscles that allow you to move your thighs up to your abdomen)
Fix it: Perform this stretch: Kneel on one knee and tighten your butt muscles on your kneeling side until you feel the front of your hip stretching comfortably. Reach upward with the arm that’s on your kneeling side and stretch in the opposite direction. Hold this position for 30 seconds and repeat 3 times on each side.
The problem: Weak glutes
Fix it: Lie on your back with your knees bent about 90 degrees. Squeeze your glutes together and push your hips upward until your body is straight from knees to shoulders. Hold for 5 seconds; complete 2 or 3 sets of 12 reps.