Do you have perfect posture? As soon as you read this, you will probably pull your shoulders back and tighten your core and lower back. It’s all right; you’re not the only one!

Most people think that rounded shoulders or hunching over is only the effect of poor posture. In fact, unbalanced posture can result in permanent spinal curvature, subluxations (vertebrae becoming misaligned from the rest of the spine), blood vessel constriction and nerve constriction. Although these conditions seem daunting, posture is something that can be corrected with minimal work.

Posture is not just how you hold your shoulders, but also how you stabilize your core as well as your back. In addition to the 2 exercises shown in the short clip above, do the following exercises as much as possible and you will see a difference in a SHORT amount of time!

All you need is… yourself!

Shoulder Rolls

1. Stand or sit in a comfortable position
2. As you inhale, raise your shoulders and shoulder blades to your ears.
3. Then pull your shoulder blades down and together.
4. Bring your shoulders back to their original position.
5. Repeat for 10-12 reps

Bent over deltoid fly

1. Bend knees and bend over through hips with back flat close to horizontal.
2. Position elbows with slight bend and palms facing together.
3. Raise upper arms to sides until elbows are shoulder height.
4. Lower and repeat for 10-12 reps.

Pike shoulder press

1. Assume a push-up position and Lift your hips up high into a pike position with your arms outstretched.
2. Maintain the pike position with your body and bend your elbows to lower your head and upper body towards the floor.
3. Looking towards your feet, push back to the start position.
4. Repeat for 10-12 reps

Supermam

1. Lie face down with your arms and legs fully extended. This is your starting position.
2. At the same time, exhale and raise your arms, chest, and legs off the floor. Hold for 5 seconds.
3. Relax your body to the starting position.
4. Repeat for 10 reps .

Lunge holds

1.  Stand feet shoulder width apart. Tighten your core and pull your shoulders back.
2. With your right leg take a 2-3 foot step forward. As you step forward into the lunge, focus on a downward movement of your hips toward the floor. Avoid leaning into your front knee.
3. Continue lowering your body to a comfortable position or until your front thigh becomes parallel with the floor.
4. Hold this position for 10 seconds then switch legs.
5. Repeat for 4 reps

Wall sit with “Y” arms

1.  Start with your back against a wall with your feet shoulder width and about two feet from the wall.
2. Slowly slide your back down the wall until your thighs are parallel to the ground. Adjust your feet if you need to so that your knees are directly above your ankles (rather than over your toes).
3. Keep your back flat against the wall. In this position, press your lover back into the wall and bring your arms into a Y.
4. Bring your arms back down to your side and repeat or 10 reps. Keep your arms against the wall the entire time.

Image courtesy of Exercises for Injuries

Did you know that poor head posture has been proven to decrease testosterone by 20% and it increases fat storing cortisol hormone levels by 25%.

I know scary right?  

Well the good news is, one of my mentors, Rick Kaselj MS, a leading kinesiologist and injury specialist has put together a simple, easy and effective cure for the dreaded "Text" Neck.

He uses what is called the “Sequential Flow Method," to unravel the neck muscles including:

• Muscle re-education drills
• Breathing exercises
• Mobility exercises
• Deep cervical flexor training
• Self-massage
• Static stretching
• Postural strength (my favorite)

==> Find out how you can use Rick's "Sequential Flow Method" to stand straighter, relieve neck pain and look leaner!

Remember to always do your due diligence and find what is right for you!