In the last post,  I demonstrated corrective exercises to strengthen weak, underused back muscles associated with poor posture.  In this post, I’ll show you the best stretches and yoga poses to lengthen tight muscles in neck, chest, and shoulders.  These will help alleviate tension and improve your posture.

Neck Stretch: From seated or standing, reach arms behind back and interlace fingers (chest expansion). Bring hands to the right, pull the right elbow back, and lean head to the right. Hold for 1 minute and repeat left.

Dolphin Pose: This pose is like Downward Facing Dog, but on the forearms. Start on knees and elbows with palms facing up.  Place a block between wrists so that the long edge is parallel with the front of your mat. Lift knees and hips, keeping knees bent as much as you need and press your chest back toward your legs.  Hold for 1 minute.

Puppy Pose: From all fours, keep hips over knees as you walk arms forward with palms facing up.  Place your chin and chest or forehead on the mat.  Keep thigh bones perpendicular to floor.  Hold for 1 minute.

Sphinx pose: This is my favorite backbend.  Start lying face down. Bring elbows under shoulders so that the forearms are parallel to each other and palms are facing down.  Keep the chin tucked as you loop the shoulders back and down.  Imagine there’s a string attached to your sternum and it’s pulling your chest forward.  This pose is gentle, put not passive: keep the back active. Hold for 1 minute.

Doorway Chest Stretch: Place your arms against a doorway in a goal post shape.  With one foot out in front for balance, lean forward until you feel the stretch in your chest and the front of your shoulders.  Hold for 1 minute.

There is no reason why these stretches and poses can’t be performed daily.  Even if you don’t do each one of them, do something everyday to counter the habits of daily life.  In the next post, I’ll demonstrate self-myofascial release techniques using a LAX ball or Yoga Tune Up Balls and a Foam Roller to ease pain and tension caused by poor posture.

Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one.  She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.

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