Better Posture

The #1 tip from 50 experts in posture

improvement and back pain relief
The stats are just as bad around the world.
It’s not surprising though,
considering how many
hours most of us spend
sitting down at desks or in
front of computers.
There’s Good News, Though!

We’ve got your back…literally.

We went out and spoke to some of the

leading experts in posture improvement
and back pain relief from around the world.

We put together a list of their top strategies

and recommendations to help improve
your posture and relieve back pain.

Since we’re publishing this in America, we have to include a disclaimer

that every body is different. Be smart about the tips: consult your doctor
and never do anything that causes pain.
50 WAYS TO IMPROVE
YOUR POSTURE &
RELIEVE BACK PAIN
TIP #0.5 BETTERBACK BABY!

Posture has been proven to have a HUGE impact on your

experience of back pain—not to mention your mood, motivation
and health. You bought BetterBack, now here are some tips for
wearing it.

BETTERBACK BABY:
• Leave BetterBack on the chair you sit in most frequently. Every
time you sit in the chair, strap on your BetterBack.
• Airplane seats are practically medieval torture devices for
people with back pain. Wear BetterBack when you travel, even
on quick flights.
• If you have a desk job, try switching between a stand up desk
and sitting with BetterBack on throughout the day. You can use
cardboard boxes, books or this $35 adjustable laptop stand to
hack together a standing desk.
• You can wear BetterBack all day when you sit, but stand up and
move at least once an hour. Explore tightening and loosening
BetterBack throughout the day to vary your posture.

Instructional video: https://youtu.be/hgdbmy6CaME

TIP #1 SHOULDER SQUEEZE
When you slouch, it causes a long list of muscle and joint problems
as well as inhibiting good breathing. This shoulder exercise,
combined with focused core stabilization exercises, should
eliminate almost all your postural strain.

SHOULDER SQUEEZE:
• While keeping your ears over your shoulders, and with your
shoulders and hands resting, turn your hands so that your
thumbs are pointing away from you legs (externally rotate your
shoulders). This position of the thumbs locks the shoulder so
that you cannot slouch.
• Lift your sternum up while squeezing your shoulder blades
together. This will ensure that the rib cage is open and your
breathing is full and that your neck and posterior shoulder
muscles are working and not straining forward.

Dr. Beverley Steinhoff, BA, DC



Dr. Beverley Steinhoff is a Chiropractor and Clinic Director at Broadway AT
Yew Chiropractic & Massage in Vancouver, BC, Canada. She has been in
practice for 16 years and works predominately with back and neck pain
along with occupational strain injuries. Her primary focus is on postural
loading and educating patients on useful ways to balance their lives while
using computers and sitting.

www..vancouverbackpain.com
TIP #2 CONTROLLING TECHNOLOGY
Don’t allow technology to move your neck and back into a stressful
position. Your ears should be in the same vertical alignment as the
middle part of your shoulders. Focus on keeping your head back
and your chin up. When you are using your phone, bring your hand
to your head, not your head to your hand. Put your tablet on a
stand or raise your laptop with a few large books so you can look
straight ahead to see it.

CONTROLLING TECHNOLOGY:
I have my patients perform mirror image exercises to combat the
forward head posture that I see so frequently. These exercises are
performed to stretch the shortened muscles and to strengthen
those muscles that have weakened in areas where postural
muscles have adapted to asymmetric abnormal postures. These
mirror image postural exercises have shown to improve the
reduction of posture and spinal displacements.

Pull chin towards midline

of your body

Lay over the edge of your

bed, a couch or a bench

Dr. Robert Pomahac, BS, CSCS, DC



Dr. Robert Pomahac is the founder of MaxHealth LA, a full-service healthcare
center providing services including chiropractic, physical therapy, functional
fitness and nutritional counseling. He earned his D.C. from Southern California
University of Health Sciences and an Honors B.S. degree in Kinesiology from
the University of Waterloo in Ontario, Canada.

www.maxhealthla.com
TIP #3 MOVE IT, MOVE IT!

A lot of people think that if your back hurts you need to do less, but
in reality sometimes doing less (like lying in bed all day or
remaining in one position for hours) can actually make you and your
back feel worse.

MOVE IT, MOVE IT:

• During the day, you’ve got to keep moving, but do it in a way
that is pain free.
• Strengthening exercises, watching your posture & body
mechanics and doing aerobic activities will make your back feel
better.
• Keep it moving, people!

Dr. Talli van Sunder, DPT



Dr. Talli van Sunder graduated from the University of Puget Sound in Tacoma,
Washington with a Bachelor’s Degree in Chemistry and a Doctorate in Physical
Therapy. She is a Physical Therapist by trade and a health fanatic by passion.

www.beinghealthy.tv
TIP #4 FOAM ROLL

One of the best ways to help improve your upper back posture is to
use a foam roll. A foam roll placed underneath your shoulder
blade area of your upper back allows you to reduce the strain put
on the upper back and neck from being hunched over. The foam
roll pushes your vertebrae backwards reducing the pressure on the
discs, ligaments, tendons and muscles. By using the foam roll
everyday you can reduce the pain and stiffness in your neck and
upper back as well as help improve your posture, and reduce
muscle tightness.

FOAM ROLL:
• You’ll hold three postures (don’t roll; just lie over the foam roller)
for 60 seconds each.
• Lie down on your back with a foam roll placed slightly below
your shoulder blades.
• Lie down on your back with a foam roll placed at the shoulder
blade area.
• Lie down on your back with a foam roll placed just above your
shoulder blades
• Roll on to your side when getting off to avoid pain.
• Foam rolling is best as a daily habit. Depending on how flexible
your spine is, you’ll see results as early as 1 month in.

Dr. Ken Nakamura, DC, CAFCI



Dr. Ken is a chiropractor in downtown Toronto and he loves what he does! Dr.
Ken is involved with sports chiropractic at events like the European Veterans
Athletic Championships, Judo Ontario, The Police Soccer Championships and
will lead a medical teams at the upcoming Pan Am Games in Toronto.

www.bodiempowerment.com
TIP #5 WORK THOSE HIPS

Greater than 90% of adults over 40 have evidence of osteoarthritis

in the facet joints of their spine. With the plague of prolonged sitting
increasing in our culture, we see a large percentage of the
population with muscle imbalances that contribute to a forward-
tilted pelvis, resulting in an excessive curve in the lower back.

WORK THOSE HIPS:

• One of the most effective ways to eliminate or reduce chronic
low back pain is to regularly perform a stretch of the front of
your hip.

Video Instructions: http://bit.ly/1LejswW

• Try following the “20-20 rule”: for every 20 minutes of sitting,

stand and stretch for a minimum of 20 seconds.

Dr. Scott Wilson



Dr. Scott Wilson is a licensed Chiropractor and Founder/CEO of Physiomed; a
network of over 30 interdisciplinary paramedical health clinics featuring
hundreds of highly skilled health care professionals from over a dozen
disciplines. Over the past 20 years, Physiomed has helped improve the health
and wellness of over 150,000 Canadians.

www.physiomed.ca
TIP #6 PEC RELEASE

This stretch will help release chest, shoulder and neck tension that
comes with sitting at a work station all day.

PEC RELEASE:
• Once in the morning and once at night (at least), stand
perpendicular to an open doorway and hold one arm at ninety
degrees with the palm and forearm touching a doorframe.
• Lean forward into the doorway and feel a nice stretch in the
front of the chest.
• While stretching, pinch the shoulder blades together in the
back, pretending there is a pencil between them.
• Hold for 30 seconds.

Dr. Laura Brayton

Dr. Laura Brayton is a holistic chiropractor who is passionate about supporting
the health and wellness of the families of her community.Dr. Brayton writes
regularly on health-related topics and is a lecturer for various holistic groups in
the community, including at yoga studios, childbirth education centers, and
new moms’ groups.

www.HobokenChiro.com
 TIP #7 POSTURE PATROL

Sometimes, building a habit just means creating opportunities to

remind yourself to do the thing you set out to do, including better
posture.

POSTURE PATROL:
• Try setting a watch, phone or computer to beep once an hour,
every hour during the day.
• Each time you hear the beep, use the sound to help remind
yourself to be aware of your posture.
• If you’re hunching over or not staying active in your posture
when the timer goes off, try to pull your ears back in line with
your shoulders and be “tall”. The important thing is to bring a
habit of postural awareness into your everyday life.

Here are two tools that can help remind you to check your posture
when you are at your computer:

http://betterposture.co/

http://getstandapp.com/

Talayna Fortunato


Talayna is a Physical Therapist and CrossFit Games Athlete. She focuses on
functional movements and the causes of dysfunction rather than treating
symptoms in her practice.

http://talayna.com/
TIP #8 ROCK AROUND THE CLOCK
“Sitting is the new smoking” as the wags have it, and all this sitting
(often in front of a screen of some sort) is perhaps the single,
greatest attack on our bodies that we do every day. Just getting up,
even for a few minutes every hour, alleviates a lot of the negative
effects of sitting. When you must sit, here’s something to try…

ROCK AROUND THE CLOCK

• Imagine a clock-face on your chair.
• Now, take your bum for a tour, all the way around the clock—in
both clockwise and counter-clockwise directions.
• Notice what numbers are more difficult for you to move through
and focus on them.
• Let your ribcage and neck go along for the ride with fairly big
movements with your pelvis.

Thomas Myers
Tom Myers directs Anatomy Trains, which runs continuing education classes for
manual therapists and movement educators worldwide. He is the author of
Anatomy Trains and co-author of Fascial Release for Structural Balance. Tom
studied with Ida Rolf, Moshe Feldenkrais, and Buckminster Fuller, and has
practiced integrative bodywork since 1975.

www.anatomytrains.com
TIP #9 WALLETS & PURSES

Did you know that the way you carry your wallets and purses can
actually lead to back pain? Plus, studies have shown that a
symmetrical posture of the head, neck, shoulders and hips, when
held in an upright, solid posture is far more attractive
(subconsciously) to potential mates.

FOR WALLET WEARERS

• Never put anything thicker than a few pieces of paper in your
back pockets. Sitting on your wallet causes pelvic instability that
leads to low back/pelvic muscle imbalances, subluxation,
degeneration and low back pain.
• Place your wallet in your front pocket instead of your back
pocket or reduce the contents of your wallet to the bare
necessities.

FOR PURSE PEOPLE

• Purses should never be worn on just one side of your body. Try
to wear purses with long straps that you can put over your head
and across your body. This helps distribute the purse weight
evenly and prevents you from slouching forward while holding a
bag.

Dr. Theodoros Kousouli, DC, CHt



Dr. Theo Kousouli is a health and spiritual coach in private practice in Beverly
Hills. He is the author of the life changing new book “Dirty Little Secrets of the
Health Care industry” and has delivered over 1 million spinal corrective
procedures to date. Dr. Kousouli has been featured on major networks
including NBC, Bravo, E!, WB, and Fox news.

www.DrKousouli.com
TIP #10 THE ALPHABET EXERCISE

Follow these four exercises to strengthen your mid-back and

improve your posture.

THE ALPHABET EXERCISE:

• Raise your arms over your head, forming a letter Y with your
thumbs pointing back. Push your arms as far back as you can.
Hold that position for 10 seconds.
• Hold your arms out at shoulder level, palms facing up, forming a
letter T. Push your arms back, squeezing your shoulder blades
together. Hold for 10 seconds.
• With your arms at your sides, flex your arms, forming a letter W,

with thumbs pointing back. Rotate your arms back and squeeze
your shoulder blades together. Hold for 10 seconds.
• With your arms at your sides, bend at the elbows, forming a letter
L, with thumbs pointing back. Rotate your arms back and squeeze
your shoulder blades together. Hold for 10 seconds.
• Repeat three times and enjoy the burn.

Dr. Jose Guevara

Dr. Guevara is passionate about health and well-being, helping people attain
and maintain their optimal physical condition. He received his Doctorate
degree from Life University in Atlanta, GA.

www.DrJoseGuevara.com
 TIP #11 THE SIT & STRETCH

Taking movement breaks every 20-30 minutes during the day will
improve your posture, breathing, and overall sense of well-being.

SIT & STRETCH:

• Sit tall in your office chair and clasp your hands behind your
back.
• Keep your shoulder blades back and down as you lift your arms
up away from your back.
• Only go to the point where you feel a gentle stretch in your
chest. Keep your spine and head in a relaxed, neutral position.
• Hold for 5 deep breaths.

Ann Wendel


Ann holds a B.S. in P.E. Studies with a concentration in Athletic Training from
the University of Delaware and a Masters in Physical Therapy from the
University of Maryland, Baltimore. She is a Certified Athletic Trainer (ATC),
Licensed Physical Therapist, and Certified Myofascial Trigger Point Therapist
(CMTPT).

www.prana-pt.com
TIP #12 FOUNDATION TRAINING

Foundation Training exercises can help you improve posture,

alleviate back pain, and enhance athletic performance by engaging
the major muscle chains in your body and helping you identify and
use proper movement patterns.

FOUNDATION TRAINING:
• Here is a 4 minute Foundation Training routine to practice better
posture: https://www.youtube.com/watch?v=vOgxWp0WyiI

Dr. Eric Goodman, DC

Dr. Eric Goodman developed the Foundation Training exercise program and
continues to improve the quality of the work he shares with the world. He
teaches Foundation Training workshops and certification courses while
maintaining a small patient base.

www.FoundationTraining.com
TIP #13 POSTURE PEDESTAL

Most people are in the habit of leaning forward with their neck and
lower back when they sit in front of a computer or at a desk, but all
that forward momentum puts pressure on your neck and back. To
prevent this, put something under your feet while you’re sitting at
your desk! By stepping on something small underneath your feet
while doing these type activities, it forces your entire body to
naturally lean back in your chair, taking the pressure off your neck
and lower back area.

POSTURE PEDESTAL:
• Leave a small foot stool or a heavy book (4-6” tall) underneath
your desk or wherever you spend the most time sitting during
the day.
• Step on it whenever you sit to help practice better posture.

Dr. Kevin Kita



Dr. Kevin Kita is a Chiropractor, public speaker, mind-body connection expert,
and narrator. He authored the award winning book “Healing Journeys Stories
of Mind, Body and Spirit.”

http://amzn.to/1xnPXDB
TIP #14 POSTURE TRAINING

For improved posture and proprioception, perform these two

posture training exercises up to five times a day.

POSTURE TRAINING:
• STANDING // Move your body slowly from 100% (completely
erect) to 0% (slouched) ten times. Each rep should take at least
10 seconds.
• SITTING // Move from 100% (completely erect) to 90% (relax by
just 10%) and try to maintain it as long as possible.
• Muscle soreness is to be expected, but with practice you will be
able to sit and stand for longer periods with great posture.

Dr. Yoav Suprun, DPT, Dip.MDT, CSCS

Dr. Yoav Suprun graduated Hunter College in NYC in 1998 with a BA in
Psychology and Biology and went on to complete a clinical Doctorate in
Physical Therapy (DPT) at NYU. He currently runs South Beach Spine,
a concierge physical therapy clinic in Miami Beach, Florida.

www.sobespine.com
 TIP #15 THE BACKWARDS BEND

The nervous system needs variety. So, whether you’re at home or

work, break up those long periods of sitting with simple exercise
and stretching!

THE BACKWARDS BEND

• Stand with your feet shoulder width apart. Place your palms on
your lower back, fingers facing the floor.
• Without bending your knees, do a backward bend slowly and
fully (think of being in a limbo contest!).
• At the end of the backward bend, tilt your head and neck
backward (not at first as this makes you think you’re going
further back then you really are). Getting the full end range is
key to convince the nervous system that the movement you do
not perform often is safe.
• Never push yourself to the point of pain or discomfort.

Erson Religioso, III, DPT, MS, MTC, Cert. MDT, CFC, 


CSCS, FMS, FMT, FAAOMPT
“Dr. E” is an international lecturer in “The Eclectic Approach,” an evidence
lead system of assessment, manual therapy treatment and patient
education. In addition to teaching seminars, he has a Physical Therapy Practice
in Amherst, NY where he specializes in treating spinal conditions, chronic pain,
TMJ Dysfunction, and running/athletic injuries.

www.facebook.com/the.ompt
TIP #16 SQUARING AND ALIGNING

The “Squaring and Aligning” exercise helps to ease head, neck,

and upper back tension while you’re sitting down. This movement
also helps teach your middle back to hold your shoulder blades
inward and down, helping prevent rounded shoulders and
(Kyphotic) upper back posture.

SQUARING AND ALIGNING:

• In a seated position, move your body towards the edge of your
chair.
• Next, bend your knees just past a 90 degree angle and tuck your
feet in and under the chair toward your buttocks, keeping your
heels on the floor.
• Reach both arms out to the side while simultaneously squeezing
your shoulder blades together and pressing them down towards
the floor. (This is called “squaring” your shoulders, the exact
opposite of a rounded shoulder posture).
• Finally, tuck your neck inward (the opposite of jutting your jaw
out) by looking slightly upwards at the ceiling and pulling your
head directly backwards until it sits on top of your shoulders.
(You’ll get this posture if you try to picture giving yourself a triple
chin!)

Dr. Scott G. Duke, DC, DACBSP, CSCS

Dr. Scott G. Duke, the author of Back in Action, is the principal owner at Duke
Chiropractic, a multi-sport and spine rehabilitation facility in New York City. He
specializes in the treatment and prevention of sport, spine and soft-tissue
injuries.

www.dukechironyc.com
TIP #17 BACK POCKET CHECK

BACK POCKET CHECK EXERCISE:

• Begin lying on a long foam roller with your knees bent and your
feet flat on the floor.
• Tuck in your chin and position your arms overhead forming the
letter "Y". This will facilitate a natural stretch for your pectoral
major/minor muscles (your chest muscles).
• Next, exhale and slowly pull your elbows down and back as if
sliding them into your back pockets.
• Squeeze and hold this position for 2-3 seconds.
• Finally, inhale as you return to the overhead position.
• Perform 10-15 repetitions.

Brian Schiff, PT, OCS, CSCS

Brian Schiff is a licensed physical therapist, board certified orthopedic clinical

specialist, and fitness expert. He is the supervisor for EXOS @ Raleigh
Orthopedic where he focuses on sports rehab and also serves as a PT
consultant for the Carolina Hurricanes.

www.BrianSchiff.com
TIP #18 THE ROCKING CHAIR

Use the rocking chair technique to relieve tension in your back,

neck and shoulders during the day.

THE ROCKING CHAIR:

• Elevate your seat so that it's two to four inches higher than your
knees and scoot toward the front of your chair, placing your feet
flat on the floor.
• Tip your pelvis forward until you feel pressure on the two pointy
bones in your bottom, often called your "sitting bones.”
• Ideally, use a chair that is firm, with just enough padding to
cushion the bones.
• Hold for 10 seconds
• The “rocking chair" puts your weight into your feet, supporting
your spine from the ground, whereas sitting against the back of
your chair forces the muscles of your back, neck and shoulders
to tighten.

Sukie Baxter
Sukie Baxter is a posture and movement therapist and creator of Posture
Rehab™, a program that helps you increase flexibility, decrease tension and
stress and become the happiest, most confident version of yourself.

www.sukiebaxter.com
TIP #19 DESK YOGA
If you are experiencing tightness in your shoulders or your postural
muscles are not strong enough to keep you in good posture
throughout the day, try this yoga move at your desk.

DESK YOGA:
• Start with both feet firmly on the ground (sit towards the edge of
your chair).
• Raise your arms straight overhead and lift your chest upwards
towards the ceiling, looking up with your eyes.
• Take 5 deep breaths.
• When you come back to sitting, you will be looser and more
energized.

Nicole DeAvilla E-RYT500, RPYT, RCYT

Nicole is a bestselling author, researcher, consultant and speaker.
She is a pioneer in yoga therapy and prenatal yoga standards and served
on the International Association of Yoga Therapists Accreditation
Committee.

www.YogaProfessionalAcademy.com
TIP #20 ARCH THAT BACK

This is a very basic Pilates exercise. The movement is mainly made

from your shoulders, trapeze, stabilizers back muscles, obliques,
and core muscle.

ARCH THAT BACK:

• Get down on your hands and knees.
• Roll your shoulder blades down your back and keep the natural
arc in your lower back.
• Inhale to prepare.
• As you exhale, start a small arching movement backward with
the small of your back. Try to elongate the abdominals.
• Keep your lower back in a neutral position and activate the
pelvic floor by tensing your stomach muscles. The movement is
only about a 10-15cm arching of the lower back.
• Inhale, come back to starting position.
• Repeat 10 times.

Shay Harel
Shay Harel is the founder of the “Posture and Mind” iStudio in Thalwil,
Switzerland, a Balance Body™ Instructor for CoreAlign® and an expert in Master
Pilates rehabilitation.

www.shayharel.com
TIP #21 CHIN TUCK
To alleviate the neck tension caused from looking downward, you
can regularly explore the commonly ignored yet naturally available
ranges of motion in the neck. Take a one minute break every
twenty minutes and perform a chin tuck.

CHIN TUCK:
• Keeping your chin level and eyes forward, draw your head back.
• While you hold the chin tuck, tip your head side to side, look
right and left. Take a slow, smooth breath in each position.
• Return to neutral
• While you hold the chin tuck, look up as far as you can as
though you were gazing at stars. Take a slow, smooth breath.
• Breathing in each of the positions is essential to neutralize the
threat signals caused by extreme postures.

Dr. Ben Fung, DPT, MBA (c)

Dr. Ben Fung is a Physical Therapist and business consultant who has experienced
every level of work in healthcare; from laboring as an aide to serving as a program
director in settings such as major trauma hospitals to rural home care.

www.DrBenFung.org
 TIP #22 THE SWINGING BELL
What is good standing posture, anyway? It’s still a mystery to many
of us. Most people think that good posture is standing up straight
while holding our shoulders back. Like our mothers told us to do
when we were kids!

But our bodies weren’t designed to stand using our shoulder

muscles, our low back muscles or by contracting our buttock
muscles. We are designed to stand using the deep postural
muscles that we cannot feel or see. OK…So, then how do we really
know when we are in the right alignment?

THE SWINGING BELL

• While standing, rock and roll your pelvis forward and backward,
arching and curling, until your pelvis is centered on top of your
femoral heads (the highest part of the thigh bone) and your low
back muscles are relaxed.
• Then, imagine that your rib cage is a bell swinging on top of
your pelvis and that the bell hangs directly over the pelvis.
• When your low back muscles are relaxed and your ribcage is
lifted straight up off the pelvis with 2-4 fingers between the ribs
and pelvis, then you know you’re in the ideal posture!

Rib to pelvis Ideal:

Bell Swinging Bell Swinging
2-4 fingers vertically in
Posteriorly Anteriorly
line with armpit and hip

SHERRI BETZ, PT, GCS, CEEAA, PMA®-CPT



Sherri Betz has been a physical therapist since 1991, Board Certified Geriatric
Specialist, PMA® Certified Pilates teacher, and director of TheraPilates® Physical
Therapy Clinic. Ms. Betz fulfills her passion for bone health education by
serving as Chair of PMA Certification Commission, Research Committee and
APTA Bone Health Special Interest Group.

http://www.therapilates.com
TIP #23 GETTING DOWN

What’s the easiest way to make a change in posture? Get down on

the floor. Going down, moving, and getting up off the floor works
muscles and movement patterns in a way you cannot get from
standing. When you get to the floor, you can perform a “Wolverine”

GETTING DOWN:
• Lie on the ground, face down.
• Spread your arms and legs out like an “X”.
• Slowly tense your entire body starting from your buttocks out to
arms and legs. Hold for 4 seconds and repeat 4 times.
• Do not hold your breath. Breathe normally. There should be no
pain anywhere.
• In the beginning you may find it difficult to move your arms high
because of tightness in the front part of your body. Just go to a
comfortable position.
• Do this every day, preferably in the morning to supercharge
your body.

Perry Nickelston, DC, NKT, SFMA, FMS

Perry Nickelston is the owner and Director of Stop Chasing Pain, a company
dedicated to teaching and educating people on taking back control of their
lives from pain. Author and teacher, Dr. Perry has Primal Movement Workshops
across the country.

www.stopchasingpain.com
TIP #24 LIFT WITH YOUR LEGS
The human spine is not well-designed for upright posture.
The discs in humans are constantly under compression and
bending forward without support will increase wear on spinal discs
over time. The one piece of advice every human being needs to
live by is: “No unsupported bending at your waist and use your
legs, not your back to lift”. Most back problems could be prevented
with this simple concept.

LIFT WITH YOUR LEGS:

• When lifting, It’s important to lift with your legs and not your
back. Do not attempt to lift by bending forward.
• Bend down into your hips and knees and squat down to the
load.
• Lift the object close to your body with your feet about shoulder
width apart.
• While lifting up, try to keep the back straight and stomach
muscles engaged.
• Avoid turning or twisting your body while lifting or holding a
heavy object.

Dr. David Hanscom, MD



David Hanscom is a Seattle-based orthopedic spine surgeon who specializes
in complex spinal deformity. He feels that most spine surgery should never
have been performed. He has developed a structured approach to chronic
pain that has resulted in hundreds of patients becoming pain free with and
without surgery.

www.back-in-control.com
TIP #25 FITNESS WALKING

Fitness walking challenges you to maintain a straight posture and

fights the effects of inactivity. Your effort level should be high
enough to raise your heart rate to a moderate exercise level. As
you walk, focus on maintaining proper form, balance, and symmetry.

FITNESS WALKING:
• Stand with good vertical alignment of the spine, shoulders, back
and head balanced over the midline of your shoulders. Keep your
head level and chin tucked back. Tighten all your central and
abdominal body muscles.
• Walk forward with a full-footed (heel to toe) stride. Keep your feet
pointed straight ahead and push off through your big toe.
• Use your arms to keep your body balanced. Coordinate your arm

swings with your walking motion, keeping your arms close to your
body and elbows bent 90 degrees.

Bruce R. Wilk, PT, OCS

Physical therapist Bruce Wilk is the director of Orthopedic Rehabilitation Specialists in

Miami, Florida. His self-help books include “The Running Injury Recovery Program” and
teach runners how to evaluate and treat many of their own running injuries. Wilk also
teaches specialized courses in injury management for professional organizations,
medical schools, and the military.

www.wilkpt.com
http://www.postinjuryrunning.com
 TIP #26 SELF ALLEGIANCE
Here is a technique to strengthen the neural connections between
your brain and your body in three steps.

SELF ALLEGIANCE:
• Put your hand over your heart.
• In 15 seconds, think of 3 aspects of your back pain, your
frustration, and your concerns.
• Slowly, smile a gentle smile with your mouth, cheeks and your
eyes. Then slowly take a breath and say out loud, “I’m OK…It’s
going to be OK.”
• Repeat 5 times. Or Whenever You Need a Hug.

Ruthi Backenroth, MBA



Ruthi Backenroth uses the power of neuroplasticity to help people get relief
from chronic back pain. She provides mental exercise to retrain the brain and
stop the pain signals.

www.breakthroughrelief.com
TIP #27 DOWNWARD DOG
Downward Dog is an amazing stretch and strengthening posture. It
stretches the feet, ankle joints, calves, hamstrings, lengthens the
spine and opens the chest and shoulder joint.

DOWNWARD DOG:
• Get on the ground, with your hands and feet flat on the floor.
• Spread your fingers and toes, gently pushing the ground away
from you as you push your hips towards the sky.
• While 'hanging out' there upside down, let your head drop. It
lengthens your neck with the assistance of gravity. Your arms
and shoulders also gain strength and mobility—useful for better
posture while lifting/carrying—while supporting the weight of the
body.

Lucy Howlett
Lucy is a vinyasa flow yoga teacher and personal trainer based in Brighton and Hove.
She specializes in postural correction as well as pre- and post natal exercise. Lucy has a
passion for teaching and inspiring others to better themselves both physically and
mentally, through a combination of movement and meditation.

www.liftpersonal-training.co.uk
 TIP #28 REAR VIEW CHECK

Maintaining excellent posture while driving can be difficult. Here's a

quick tip to attain and maintain proper posture in your car while
driving.

REAR VIEW CHECK:

• Get in your car and sit with the best posture you can—shoulders
back, natural lumbar lordosis (curve in your low back) and
engaged abs.
• While maintaining excellent posture, adjust your rearview mirror
so you can see out the back window.
• Then, check your mirror again periodically while you’re driving.
• If you can’t see out the back window, you know your posture
has slouched a bit.
• Straighten up into perfect posture again so you can see behind
you with your mirror.

Brett Sears


Brett Sears is a physical therapist who owns a private practice in upstate NY.
He is certified in the McKenzie Method of Mechanical Diagnosis and Therapy
and specializes in the conservative treatment of back pain, neck pain, and
associated disorders. Brett is also a freelance writer and is the Physical
Therapy Expert at About.com.

www.physicaltherapy.about.com
TIP #29 WALL TEST
The “wall test” is a simple way to check and correct your standing
posture.

WALL TEST:
• Stand with your feet shoulder width apart, heels 4 to 6 inches
from a wall, and buttocks, shoulder blades and head touching
the wall.
• Place one hand behind your lower back. There should be just
enough room for one hand to fit snugly between your back and
the wall. If there is too much room, contract your abdominal
muscles and flatten your back. If there is too little room, arch
your back so that there is enough space.
• You are now in correct postural alignment. Hold this position
while bringing awareness to which parts of your body feel
comfortable and which need to be re-trained. Try to maintain
this posture throughout the day, repeating as necessary.

Dr. Brett Auerbach, DO, DPT

Brett Auerbach is the Chief Orthopedic Surgery Resident at North Shore- LIJ
Plainview Hospital located in Long Island, New York and is also a Doctor of
Physical Therapy.

www.brettauerbach.com
TIP #30 ROLL WITH IT

Try using a foam roller to alleviate neck and shoulder pain while
opening your chest to improve your posture.

ROLL WITH IT:

• Lie face down on your mat with a foam roller above your head;
rest your forehead on one hand. With the other hand, place your
wrist on the roller.
• Reach and extend your arm above your head and then pull your
arm and shoulder down your back, keeping your elbow straight.
• Repeat 8 times and then switch arms.
• After completing the single arm exercises, perform the same
exercise with both arms at the same time (8 repetitions).
• Finish by coming up to an open chest extension (5 repetitions).

Cathy Amenta LMT, NCTMB & Reiki Master

Cathy Amenta LMT, NCTMB & Reiki Master specializes in Therapeutic Massage
for the treatment of acute and chronic muscular discomfort and stress including
back pain, headaches, neck pain, shoulder pain and hip pain. Cathy graduated
with top honors from the Massage Therapy Institute of Colorado in 1998.

www.CrestoneMassage.com
TIP #31 FIGURE FOUR STRETCH
This “Figure Four Stretch” helps stretch the hip socket region.
Stretching your hip sockets is important to keep the hip joint
healthy and protect your lower back and pelvis from the immobility
from sitting all day.

FIGURE FOUR STRETCH:

• Start by sitting in a chair. Bend one leg and place your ankle on
top of the opposite knee. This crosses your legs over and
makes it look like a figure of four, hence the name.
• Once you are in the figure of four position try to sit upright. It
should look like someone is pulling a string attached to the top
of your head and making you taller. This helps to stop the
rounded shoulders effect of a slumped posture.
• Now gently pull your chin in to straighten your neck. If it feels
like you are creating a double chin effect, you don't need to pull
your chin in that far.
• You should feel the stretch in your buttock or thigh region. If not,
bring your chest forward, towards your desk, until you feel the
stretch. When you lean forward it looks like you are leaning
forward to read your computer screen.

Dr. Gary Kirwan

Dr. Gary Kirwan is a Doctor of Chiropractic with a keen interest in self-

development and biohacking. He practices what he preaches and it isn't
unusual to find him experimenting with a new concept or gadget on himself. He
has a clinic in Berkhamsted, UK and active blog.

www.chirocentre.co.uk

.
TIP #32 NECK STRETCH

Many people today are constantly in a slouched, raised shoulder

position, causing the levator scapula muscle to be shortened.
Chronic shortening of the muscle causes it to become tight and
fatigued, and at the end of the day, people experience tension
headaches and neck pain. Doing a levator scapula stretch a few
times throughout the day will help relieve some of the tension on
that muscle.

NECK STRETCH:
• Place your right hand behind your back, towards your left hip.
• Place your left hand over your head, gently pulling it towards the
left shoulder until a stretch is felt.
• Tuck in your chin to chest, and rotate your head towards your
left armpit
• Take full deep breaths, and you can gently increase your stretch
as your breath out.
• Hold the stretch for 15-30 seconds and then repeat on the
opposite side.

Dr. Grace Madarang, DC



Dr. Grace Madarang is a chiropractor at Core Chiropractic Center in Folsom,
California. She’s provided chiropractic care from families to athletes all over
Northern California. Her passion is to serve the community to help their bodies
reach is optimal health and function through chiropractic care.

www.corefolsom.com
TIP #33 COMPUTER SCREEN ERGO
There is no one best ergonomic position. Your body was
designed to be moving! Try attaching your computer monitor
to an adjustable arm, so that you can move it—and your body—
throughout the day. A monitor that swings from standing to
sitting positions is ultimately best. Try to vary your postures
throughout the day.

COMPUTER SCREEN ERGO:

• When you must sit, bring your monitor just above your eye level
to reduce forward flexion in the neck as this can be damaging to
the cervical spine.
• Don’t just look forward; look up to accentuate the positive
natural arch in the back of your neck.

Dr. B.J. Hardick



Dr. B.J. Hardick is the co-author of Maximized Living Nutrition Plans,
contributing author for The Cancer Killers, advisory board member for
GreenMedInfo.com, and is in private chiropractic practice in London, Ontario,
Canada. He maintains an active natural health blog and recipe site.

www.DrHardick.com
TIP #34 NECK CORRECT

When we slouch, slump, or hang our heads to text, our cervical

spine spends the day in perpetual flexion and very little extension.
This easy addition to your day will promote the natural lordosis
(curves) of your cervical spine while also giving the overworked
muscles at the base of your skull a much needed rest.

NECK CORRECT:
• Take a medium-sized bath towel and fold it into thirds. Then
tightly roll the towel up.
• Lay on your back with your knees bent and your feet flat on the
floor.
• Place the roll under your neck and lay there for 15 minutes.

Brandon Harshe, D.C.

Brandon Harshe, D.C. is a husband, a father to six children, and a practicing
chiropractor in the Austin, TX area at Austin Avenue Chiropractic, where he
offers affordable chiropractic care to entire families.

http://austinavechiro.com
TIP #35 SLEEP POSITION

Your posture during sleep is a major contributor to neck and back

issues and key to your health. No matter what position you lie in,
the pillow should be under your head, not your shoulders, and
should be a thickness that allows your head to be in a neutral
position.

SLEEP POSITION:
• Try to sleep in a position which helps you maintain the curve in
your back. You can lie on your back with a pillow under your
knees or a lumbar roll under your lower back. Or you can sleep
on your side with your knees slightly bent with a pillow between
them.
• Select a firm mattress and box spring set that does not sag. If
necessary, place a board under your mattress. You can also
place the mattress on the floor temporarily if necessary.
• When standing up from the lying position, turn on your side,
draw up both knees and swing your legs on the side of the bed.
Sit up by pushing yourself up with your hands. Avoid bending
forward at your waist.
• Make sure you drink enough water so the muscles and discs in
your spine can do their job supporting you.

Dr. Ian Horseman, B.Sc., D.C. (Hon)

Dr. Horseman has been a chiropractor for 23 years and has never stopped
finding new ways for correcting the spine and improving posture. He was
mentored by the father of posture correction, Burl Pettibon, was for nearly two
decades.
TIP #36 WATER WORKOUTS
One of the many benefits of having excellent posture is the ability
to enjoy an active lifestyle without injury. Conversely, an active
lifestyle can help cultivate good posture. While you are still honing
your posture, water is a perfect medium to train in since your
buoyancy will reduce impact on your joints. In this forgiving
medium, you can safely increase your muscle strength, stamina and
flexibility while exploring the nuances of natural posture.

WATER WORKOUTS:
The breaststroke and the butterfly stroke provide an intense
workout for your internal obliques, or the "rib anchor" muscles. The
internal obliques keep the front of the ribcage flush with the
contour of your torso. This “rib anchor” is our best defense against
swaying the back and are especially important for the health and
safety of your spine.

In these strokes, there is a strong tendency to arch or sway your

back every time you come up for air. Next time you attempt the
breaststroke or butterfly, try to come up with your entire upper
body, just enough to breathe, without a sway. Your lumbosacral
juncture will gain flexibility and your internal obliques will get a
challenging workout.

Instructional Video: http://bit.ly/1kTabop

Esther Ghokale
Esther Gokhale is the creator of The Gokhale Method, an ecosystem of posture
education, products, and community to help people recover a pain-free life.
Her mission is to help people eradicate unnecessary pain and live their best
lives.

www.GokhaleMethod.com
TIP #37 DON’T TUCK THE BUTT
One of the biggest myths about “good posture” is that tucking the
pelvis helps protect your back and improve your posture. Since the
1970’s, Noelle Perez-Christiaens has researched populations in less
industrialized cultures that don’t have back pain and found that
healthy people have a natural arch at the base of the spine, right
above the sacrum. Tucking the pelvis eliminates this arch, leading
to a spine that curves as you age, loses height, damages the
vertebrae and discs, and causes pain.

DON’T TUCK THE BUTT:

Relax your pelvis and aim for vertical legs, rather than slanted legs.
• Your pelvis should be over your ankles, not in front of them.
• Your back will thank you, and you’ll be on the road to a healthier
spine and more youthful posture.

Dana Davis, MA

Dana Davis is a Certified Teacher by the Balance Center, where she has
studied with Jean Couch (author of “The Runner’s Yoga Book”)
since 1996. She graduated from the Advanced Studies Program
at the Yoga Room and is certified to teach Yoga for Scoliosis.

www.sonomabodybalance.com
TIP #38 THE BRUEGGER’S STRETCH
Think of a healthy, older person that you know. Now picture an
unhealthy, older person. What are the main differences between
them? Their posture. As a chiropractor, I see how important proper
posture is on a daily basis—posture dictates your health. The
sooner you start to improve your posture, the healthier you will be.

The “Bruegger's Stretch” is a simple and easy stretch you can do

throughout the day, ideally, one of these for every 20 minutes spent
at your computer.

THE BRUEGGER’S STRETCH:

• While sitting, stretch your arms out to your sides, palms up.
• Then stretch your arms back to bring your shoulder blades
together, while bringing your head back.
• Hold for ten seconds.

Video Instructions: http://bit.ly/1QBe8L4

Dr. Dan Kehres

Dr. Dan Kehres is a chiropractor from Michigan with a determination to make
his home state a healthier place. His passion for health extends to physical
health, nutrition, stress management and fitness. Known for teaching true
health, Dr. Kehres is an advocate for moderation, common sense and veggie
shakes.

www.KehresHealth.com
TIP #39 STIFF BACK ROUTINE
Have you ever woken up with an achy stiffness in the back that
instantly becomes more intense the moment you try to stand
upright? Does your back also feel extremely stiff and fragile during
these times? This “Stiff Back” routine can be repeated throughout
the day and will provide significant relief for your back. Don’t forget
to drink plenty of fluid and try to carefully get up and move once in
a while – motion is the cure!

You’ll stay lying down to perform each of these exercises…

STIFF BACK ROUTINE:

• For a warm up, lie down and place a hot water bottle under the
small of your back for 20 minutes.
• For the first exercise, bring your knees to your chest and gently

rock back and forth for 60 seconds.

• Rest with your knees bent and your feet flat on the floor for 30
seconds.
• Perform 5 reverse curl-ups: lying down, slowly bring your knees
towards your chest and embrace them.
• Repeat the sequence three times.

Slava Mamizev

Slava Mamizev is a Neuromuscular, Physical, and Sports therapist. A Pilates and

Yoga Instructor, Back Care and Rehabilitation Specialist and owner of the “Back
Pain and Posture Clinic”.

www.backpainandpostureclinic.com
 TIP #40 HISSING BREATH

Does sitting at the computer drain your energy and make you feel
like collapsing? You can remedy this with a simple breathing
technique called “Hissing”.

HISSING BREATH:
• Inhale your breath.
• On your exhale, make a long, slow “ssss” sound. Exhale all of
your air out, but don’t force the last bit.
• The key to effective ‘Hissing’ is to put as little effort into it as
possible. Hissing should be like letting the air out of a tire.

After a couple of rounds of hissing, you may find your mind feels
more refreshed and your shoulders and neck more relaxed.

Anne Asher


Anne Asher is an ACE certified health coach and orthopedic exercise specialist,
the author of “Inside Out Pain Relief” and the Back and Neck Pain Expert on
About.com. Anne has 20+ years experience working with people in pain as a
holistic movement therapist.

www.posturally.com/posture-tip/
TIP #41 CHEST OUT POSTURE
Sitting at a desk for eight hours a day is not only unnatural, but it’s
unhealthy for the human body. I recommend that after every 1 hour
of sitting, you stand up and do a “chest out” posture exercise for
one minute.

CHEST OUT POSTURE:

• Stand with your back against a wall
• Slightly bend your knees
• Rotate your pelvis under so that your lumbar spine flattens
against the wall.
• Rest your head and neck comfortably.
• Raise your arms in front of your body and over your head, while
you are keeping your lumbar and thoracic spine pressed flat
against the wall.
• Breathe normally throughout.
• Try 10 repetitions, done once after every hour of sitting.

Robert G Watkins, IV, MD

Robert Watkins IV, M.D., is co-director of Marina Spine Center and Chairman of
the Surgery Department at Marina Del Rey Hospital. Dr. Watkins is a board-
certified orthopedic spine surgeon, specializing in minimally invasive spine
surgery, computer-assisted surgery, spinal-deformity treatment, and disc
replacement.

www.watkinsspine.com
TIP #42 THE TIGHT CORSET

The tight corset exercise is excellent for strengthening the core.

The core is comprised of our stability muscles that wrap around our
middle and help to support the lumbar spine — two places where
weakness leads to poor posture.

THE TIGHT CORSET

• Get down on all fours, with your hands under your shoulders
and knees under your hips, eyes looking at the floor.
• Breathe deeply.
• As you exhale, lift your right arm and left leg out straight, to be
level (or as close as you can get) with your body.
• Don't lean into your right hip to support yourself.
Counterbalance by engaging your core-stability muscles
instead. They're like a corset wrapped around your middle—
imagine pulling it in tight.
• As you inhale, lower your arm and leg back to the starting
position, ensuring that both touch the floor at the same time.
• Exhale, and raise the opposite arm and leg. Inhale, and lower.
Keep moving with each breath.
• Aim for 10-20 raises in total.

Dr. Kevin Lau



Dr. Kevin Lau is an award winning chiropractor and the founder of Health In
Your Hands, a series of tools for Scoliosis prevention and treatment. The set
includes his bestselling books Your Plan for Natural Scoliosis Prevention and
Treatment, Your Natural Scoliosis Treatment Journal, Your Scoliosis Treatment
Cookbook, An Essential Guide for Scoliosis and a Healthy Pregnancy and The
Complete Scoliosis Surgery Handbook for Patients. A companion Scoliosis
Exercises for Prevention and Correction DVD, and the innovative iPhone and
Andoid application ScolioTrack and Scoliometer App.

http://www.hiyh.info/
TIP #43 EXERCISE BALL CHAIR
Your body needs motion throughout the day. One of the easiest
ways to achieve this is to swap out your chair for an appropriate-
sized exercise ball. This will really help keep the joints moving,
which keeps them lubricated. It also increases your core muscle
strength, which will provide more support and stability to your lower
back.

EXERCISE BALL CHAIR:

• Ease yourself into sitting on an exercise ball throughout the day.
• Start with just an hour a day for the first few days.
• Gradually increase the time until you're sitting on the ball all day.

Dr. Kelly Shockley

Kelly Shockley received her Doctor of Chiropractic at Western States

Chiropractic College in Portland, OR in 2005. She is an associate instructor and
an Advanced Proficiency rated doctor for Activator Methods of Chiropractic
Techniques.

www.abdlife.com
 TIP #44 THE SINKER
Most people get disc bulges when they're bent over. When you
brush your teeth, wash your face or do dishes, you’re often
hunched and bent over the sink for a few minutes. I’ve seen many
patients over the years who’ve gotten hurt doing these simple
tasks!

There’s an easy habit you can incorporate into your life to make
sure this doesn’t happen to you. When you have to do something
over a sink, open the cabinet below the sink. Put one foot on the
floor of the cabinet, elevated off the ground. It doesn't matter
which one. It will make bending over more comfortable on your
back and make you less at risk for a back injury.

Dr. Daniel Lorenz, DPT, PT, LAT, CSCS



Dr. Dan Lorenz is the owner and Director of Physical Therapy at Specialists in
Sports and Orthopedic Rehabilitation (SSOR) in Overland Park, KS. He is a
fellowship-trained sports physical therapist and formerly was an assistant
athletic trainer and physical therapist for the Kansas City Chiefs.
TIP #45 BODY JENGA
Imagine that your body is made up of lots of separate blocks—your
feet, pelvis, chest, and your head. These blocks need to be straight,
aligned and close to one another. Think Jenga! You don’t want your
stack of blocks to fall over!

BODY JENGA:
• Start with your feet. Sway back and forth, then side to side until
you feel your feet are stable on the ground.
• “Stack” your pelvis on top of your feet.
• Now, your chest needs to go “on top” of your pelvis.
• Last, “stack” your head on top of your chest without moving any
of your other blocks! Your result should be an erect, standing
posture.
• When you are waiting in line or waiting for someone, think of
playing body Jenga and stack your blocks. Or, try using the
start of an activity you already do, like sitting at your computer
or cooking, as a trigger to remind you to stack.

Tamer Issa, PT, DPT



Tamer S. Issa, PT, DPT is a physical therapist, board certified orthopedic clinical
specialist, certified orthopedic manual/manipulative therapist, instructor,
lecturer, and owner of a private practice in North Bethesda, MD.

http://www.issapt.com
TIP #46 THE BOAT EXERCISE
To improve your posture and reduce back pain, try this tip from
Ballet Body Sculpture.

THE BOAT EXERCISE:

• Lay on your stomach with your arms and legs stretched straight,
shoulder distance apart.
• Lift your legs and arms at the same time, with your shoulder
blades pushed down and your head in line with your spine.

• Hold the position for 10 counts.

• Relax for 5 seconds between lifts.
• Repeat 5 - 7 times.

• When you are done with the boat exercise, sit on your heels,
resting your chest on your knees. Release the tension in your
neck and reach your hands forward for a great stretch.

Kern Frost
Kern Frost is the founder and program creator of Ballet Body Sculpture, Asta
Bazeviciute. Taking the secrets of health and beauty from her international
ballet career, Asta created a unique mind and body program for women
seeking to develop natural grace, toned body, elegance and perfect posture.

www.balletbodysculpture.com
TIP #47 EYES STRAIGHT
Our eyes can have an impact on the muscles throughout the body.
For instance, the same nerves that connect the eye muscles to the
brain also connect the neck muscles to the brain. Our perception of
our environment changes when the muscles responsible for moving
our eyes are out of balance. In order to address this oculomotor
asymmetry, specific eye convergence exercises are used.

EYES STRAIGHT:
• Try this near and far exercise by converging the eyes evenly
towards the bridge of the nose (crossing your eyes), and then
looking into the distance. This will help keep your head level
and in turn relieve neck pain, increase the range of motion of
your neck and even improve your posture.
• This should be done with 10 repetitions first thing in the morning
and/or after spending long periods in front of the computer.

She is attempting to converge

her eyes by looking at the tip of
the pen. Her left eye is unable
to converge.

She does a near far exercise by

looking at the finger that is
farther away from her face, for
a half second, and then
focusing on the one closer to
her nose and holding that for a
second (if you see double,
adjust by moving the finger
farther away from your face).

Rafael Torres
With over a decade of hands-on experience, Rafael Torres is the developer of
‘Movement & Posture Restoration’. He is also a Posturologist and Muscle
Activation Techniques specialist. He works with high level athletes including
professional Mix Martial Artists and NBA players.

www.torresfitness.com
TIP #48 STOMACH SITTING
Practicing a passive. reverse back stretch will help increase
circulation, improve your overall posture and relieve tension in the
lower back.

STOMACH SITTING:
• When watching TV or reading, periodically try laying on your
stomach, with your head and feet raised. Although this position
may be uncomfortable at first, give it some time because it
actually has tremendous benefits!
• Notice the alignment of your spine in this position: an
exaggerated rearward curve. Over time, this form of stretching
or "passive exercise" helps maintain the natural curve in your
spine.
• This body position emulates the famous “cobra” yoga position
that benefits posture, except now you can multitask.

Robert Gearhart Jr., RN

Robert Gearhart Jr. is a registered nurse and co-inventor of the BODY-ALINE.
His background in personal training, massage therapy and nursing, combined
with his personal experience as a back pain sufferer, inspired the BODY-ALINE
—a first-of-its-kind exercise machine specifically designed to strengthen the
back & realign posture in one simple motion.

www.bodyaline.com
TIP #49 THE PLANK
Bad posture doesn’t happen overnight. It takes years of bad habits
to create bad posture. Thankfully, it won’t take years to correct it!

You can make small changes, such as increasing your core

strength, to improve your posture. A stronger core = better posture
and decreases the risk of back or neck pain. One exercise you can
do daily to improve both your core strength and posture is The
Plank.

THE PLANK:
• Law face down on a floor or mat.
• Lift yourself off the ground with all your weight on your
forearms and your toes.
• Your elbows should line up directly underneath your shoulders
and your toes should be on the ground directly underneath your
ankles.
• Engage your abs and squeeze your butt to create a straight,
strong line from head to toes.
• Hold the position for 30 seconds.

Makenna Jo


Makenna Jo is the owner and Director of Fitness and Wellness of MacJoFit.
She has been involved in health and fitness for over 10 years. She provides in-
home personal training, group training classes, online meal plans, as well as
corporate wellness programs for businesses.

www.MacJoFit.com
TIP #50 SPREAD YOUR WINGS

By stretching the muscles of the chest and releasing the back, not
only will you counteract the damage from excessive forward-
hunching, but you’ll also improve your breathing by opening up the
diaphragm, enhancing blood flow and increasing energy levels.
Grab a partner for this exercise!

SPREAD YOUR WINGS:

• Lay on your stomach placing your hands behind your head.
• Have a partner hold on to your elbows and in a slow and
controlled manner, allow them to slowly raise your chest off of
the ground.
• A good stretch should not be painful, but do take it as far as you
can while maintaining a comfortable breath.
• Repeat two to three times, holding the stretch for 5-10 seconds.

Adam White
Adam White is the head health and fitness coach at AWPTS based in Central
London. He specializes in dynamic posturology for optimal performance and
wellbeing.

http://www.awpts.com/
 CHECK YOUR
POSTURE RIGHT
NOW