By Assia Mortensen
You may develop weak muscles in your back from chronically sitting or standing with a poor posture. It is especially easy to slump while working at a desk.
Sometimes an imbalance in the strength of muscles is aggravated by using the chest muscles more than the back muscles during workouts or regular activities. Exercises that strengthen your stomach, back and neck muscles can help. Standing with a correct posture can make you look taller and leaner.
- Stretch your back by lying on your back, twisting at the waist and moving both knees to the left and right alternately.
- Try lying on the floor and alternating knee lifts, then lift both knees.
- Begin by tilting your neck to the right side. For an extra stretch, place the opposite hand on your head and gently add a bit of weight. Repeat the motion on the left side. Gently roll your head forward to the right and left. Finally, repeatedly shrug your shoulders then release them.
- It is helpful to practice standing or sitting in the proper posture. Concentrate on lifting your chest. You may feel a bit stiff and awkward at first, but over time, correcting your posture can result in a straighter body. Holding your body in the proper posture may lower the likelihood or shoulder impingement or pain.
- If necessary, use lower-back support when sitting for long periods. If you are experiencing pain, consult a physical therapist or chiropractor.
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MayoClinic.com; Prevent Back Pain with Good Posture; Accessed December 26, 2012
Exercise Biology; Exercises To Correct Forward Head and Shoulder Posture; Accessed December 26, 2012