Stand Up Straight! Stop Slouching!

Improve-Your-Posture Exercises

Chin Drop

Position: Sit in a chair with both feet flat on the floor, hands resting on your thighs.

Action: Drop your chin toward your chest. Relax the muscles in the back of your neck. Hold the position for 30 seconds and return slowly to the starting position. Repeat.

Note: Avoid rounding the shoulders forward when performing this exercise.

Lying Chin Tuck

Position: Lie on your back with your arms along your sides. Both knees are bent, and your feet are flat on the floor.

Action: Tuck your chin in and lengthen the back of your neck while keeping the back of your head in constant contact with the floor. Slowly return to the starting position and repeat.

Pec Stretch — Bilateral

Position: Stand facing a corner. Raise both of your arms up in an L shape with your elbows at shoulder height. Place your forearms and elbows against the walls.

Action: Lean your body weight forward until you start to feel a pulling sensation in the shoulder and chest area.

Hold the stretch for 30 seconds. Slowly return to the starting position and repeat.

Chin Drop with Hand Assistance

Position: Sit in a chair with both feet flat on the floor, hands resting on your thighs.

Action: Drop your chin toward your chest. Place one hand behind your head and press lightly to help assist the stretch. Relax the muscles in the back of your neck. Hold the position for 30 seconds and return slowly to the starting position. Repeat.

Note: Avoid rounding the shoulders forward when performing this exercise.

Chin Tuck

Position: Stand or sit in a chair with your head in a neutral position and one hand on your chin.

Action: Tuck your chin in toward your neck using your hand to help guide the movement. Throughout the exercise, make sure you do not drop your chin down toward the chest. Slowly return to the starting position and repeat.

These exercises were created by Dr. Drew DeMann from Manhattan Spine & Sports Medicine in New York, NY. For more information, go to manhattanspine.com.