There is no denying the importance of good posture and a straight spine. It ensures a healthy spine which greatly impacts your overall health too. Here are some of the easiest and most basic stretches and exercises for improving your posture:
Perform a Wall Stretch
This stretch helps stretch your chest and can tighten your upper back muscles. To perform this exercise, stand up against a wall corner. Your heels should be close to the corner of the wall.
Position your tailbone, head, and upper back against the center of the wall corner and make a T-shape by putting your arms in the air. Pull your arms back gently as your palms face forward. This posture helps stretch the chest muscles. Now squeeze and hold this position with your trapezius muscles. Continue this exercise for 30 to 45 seconds in each repetition, and do it at least three times a day for visible results.
Perform a door frame stretch
This stretching exercise targets your core, chest, shoulders, and back muscles. To perform a door frame stretch, tuck in your tailbone and tighten your abs while standing against a door frame. Stand a bit outside the door frame so that you are able to stretch your hands diagonally or right above the frame. Now engage your muscles by squeezing in your glutes and extending your arms as they stretch against the door frame. Hold this position for 45 minutes in each repetition, and do it at least three times a day.
Foam Rolling Exercise
Foam rollers are also an alternative to the stretching exercises which can work wonders if done consistently. They help give your body a good stretch. Begin by sitting down on the floor with your knees bent and your feet flat. Put the foam roller in the mid of your upper back, which is called the thoracic spine. Now hold your head with your hands and lean on the foam roller. Gently move your head towards the ground until you feel your spine stretching. Hold this for at least 15 to 30 seconds while making sure that you only roll your thoracic spine and not on your lower back.
There are a number of other posture-correcting programs out there, but they should not be applied without consulting your doctor first. It is highly advised to work on correcting your posture through basic exercises, yoga, and stretches first. Making a conscious effort to maintain good posture while performing daily tasks can also reinforce your newly acquired better posture habits.