Your posture says a lot about your personality. It also defines how your muscles and joints are working. Despite the importance of having a good posture, most of us do not do anything to improve it. The muscle and ligament imbalances that result from bad posture can lead to all sorts of problems like chronic joint and back pain, muscle atrophy and reduced flexibility.

Here are some poor postures and ways to improve it:

  • Rounded Shoulders

This causes weakness in the middle and lower parts of the large muscle that spans the shoulders and back. To fix this problem, lie down on your stomach, with each arm at 90-degree angle in high five positions. Without changing the elbow angle, raise both arms by pulling your shoulders back and squeezing shoulder blades together. Hold for five seconds then relieve, do two or three sets of 10 reps daily.

  • Slouching in a Chair

It may not cause discomfort, but over time can strain muscles and soft tissues and cause pain. To fix this problem, lie on your front propped up on your toes and forearms. Keep the legs straight and hips raised to create a rigid and straight line from toe to head. The shoulders should be above the elbows. Keep your abs contracted during exercise. Hold this position for 10 seconds and repeat 7 to 8 times.

  • Leaning on One Leg

This causes excessive pressure on one side of the lower back and hip, which causes muscular strain. To fix this problem, lie on your right side with knee bent at 90 degrees and left leg straight and in line with your back. Press your left fingers into the top of the buttock. Raise your left leg as far as possible without letting the hips tilt back. Perform 8 to 10 times and repeat on the other side.   

  • Hunched Back

Hunching over the keyboard can cause shoulder and upper back stiffness. To fix this, place your hands behind the head, pull the shoulder blades together and bring the elbow back. Hold this position for 30 seconds, release and relax and then repeat 10 times.

Poor posture takes a serious toll on your spine, shoulders, knees and hips causing a cascade of structural flaws which limit your ability to burn fat and build strength.