1. Activate the Abdominal.
Toss out those old abdominal exercises. Face it, you have washboard abs, you just may have a lot of wash to do before those washboards appear! Do more active stabilization training. Seek to strengthen those abdominals to hold the torso tights, keeping the pelvis in a neutral position.
2. Extend Your Back.
Research has shown that correctly performing back extension movements will reduce lower back pain and lead to a better pain free posture. Do some strength training for the lower back.
3. Seek Neutral Alignment.
This is the position in which the spine is best adapted to deal with external stress. Talk to a personal trainer and ask them to help you find and maintain a neutral spine position.
4. Train Your Hip Muscles.
A Muscle imbalance within the hip flexors, abductors, adductors, extensors, or rotators may cause poor posture and possibly pain. A proper stretch regime is important for these muscle groups.
5. Train Your Upper Back Muscles.
Strong traps will help keep the chest lifted. Constant daily forward movement may cause a tight chest area and a weak upper back. Stretch the chest muscles & strengthen the upper back muscles.
6. Think Tall and Long and Lean.
Visualize proper body alignment. When sitting or standing, try to grow a couple of inches. As far as lean, a well balanced diet and keeping trim will not only strengthen your bones but will help you look and feel better.
7. Use Reminders.
I have an alarm on my computer that goes off every hour. When I hear that ring, it reminds me to sit up straight. A small note on your car’s rear view mirror will help when driving. A note in your day planner will help you as you sit in that meeting or on the airplane.
8. Change Position Frequently.
Sitting does the most damage to proper body alignment. Try changing your position as often as possible, or better yet, alternate between standing and sitting. Lie down when watching TV or talking on the phone.
9. Try Some New Exercise Methods.
If you are a fan of one type of training activity, try to add one or two training variations that compliment and improve your favorite training activity. For example, adding Yoga to your strength program will not only improve your posture and flexibility, but your kinesthetic awareness as well.
Tight muscles pull muscles out of alignment, causing poor posture. Research has shown that proper muscle flexibility adds to proper posture.
11. Treat Yourself!
This is the Joker . . . Treat yourself to a massage. Increased blood flow to the muscles will help repair any damage, reduces stress, and face it; a good massage feels great!