A combination of a plank and a push-up, these planks are highly effective for improving your shoulder posture, back posture, and shoulder health, while strengthening the abs at the same time. Do them propped up on your hands or forearms, whatever is more comfortable for you. They can be done either on your knees or toes, as well. Try three sets of 10-20 repetitions.

Though shoulder posture is very important, hip posture deserves equal attention. If you sit a lot throughout the day working at a desk, driving, or just simply relaxing on the couch, your glute muscles across your butt become weak and inactive. Turn those muscles on and protect your lower back with these bridges! Enjoy variation through using one or two legs at a time! Three sets of 10-20 repetitions are perfect.

These cobras (or superman lifts) are great for strengthening your back muscles that keep you tall in posture. You will need these muscles to be strong while both sitting and standing. You may even feel these cobras work from your glutes across your hips to strengthening back of your neck. I like to begin clients with three sets of 10-20 repetitions. 

After sitting hunched over a desk or cell phone all day, our necks stretch forward and become weak (tech neck, anyone?!). Use these retractions to pull your head back over your shoulders into correct alignment, and in turn, lower the strain on your neck bones and muscles. This exercise will help to decrease neck kinks and tweaks, and even relieve some underlying stress you have yet to notice. Poor posture is stressful! I recommend three sets of 10 repetitions, but hold each contraction for five seconds before moving to the next rep!

Neck muscles become weak and tight after adapting to less-than-perfect posture. To stretch them, be very light with the pressure you apply. The weight of your arm is usually plenty of intensity. Pull each ear down to its shoulder and hold for at least one minute per side. A second stretch would be to gently pull the nose down towards each armpit, again, holding for a minute per side.

Hip flexor muscles become very tight after sitting for long periods of time, whether that is a long flight or a day at the office. Stretch these for more than a minute each. Tip: engage your glute muscle and tuck your butt under your torso, then twist the torso towards your front leg.

Feeling lower back pain after sitting? Stretching your glutes help to decrease lower back pain and back tightness more often than not! Twist one leg under your torso and work towards resting your torso, neck, and head in a relaxed position. Prop them up on pillows if necessary, or rest on the ground if flexibility allows. Once in a relaxed position, remain for at least one minute per side. 

The pec muscles of our chest can pull the shoulders forward to the point of shoulder disfunction and soreness. Use your own arms to stretch the pecs, or even an open door from. For tight pecs, lace your fingers together behind your back and press the knuckles down towards the ground. Tilt your head back until your eyes are directed to the ceiling above. Hold this for at least a minute. 

For the pec stretch in the doorway, position your elbows slightly above your shoulders and your forearms flush to the frame. Step forward with one foot to apply tension to the chest muscles. Hold for a minute. Then, switch feet, an hold for another minute.