Build Your Posture

Perfecting Posture

Desk sitting, phone surfing, computer typing – it’s the nature of modern day living. As a result, our proper posture has taken a punch in the gut. Neck pain, shoulder hunching are an inevitable result so being mindful of body position is key. 

How to build awesome posture? 


  1. Chin tuck:  Strengthens muscles at the front of the neck. Place two fingers at the bottom of your chin. GENTLY tuck your chin in and retract a your head back keeping your chin gently tucked the whole time. Hold this position for 3-5 seconds- relax your neck – repeat two to three sets of 10 reps. 
  2. Shoulder Blade Squeeze: Strengthens low and mid-back muscles. Position yourself in a chair with feet and knees slightly wider than hips. Gaze forward. Spine is neutral, hands rested at your sides. Bring arms back and externally rotate them so your thumbs are pointed backwards. Hold position for 5-10 seconds- release – repeat two to three sets of 10 reps. 
  3. Cat/cow:  Relieves tension in torso, shoulders, neck. Go onto your hands and knees with weight balanced evenly. Inhale, look up while dropping your abdomen towards the ground as you extend your spine. Exhale, arch your spine towards the ceiling and tuck your chin into your chest. Continue slowly for one minute. 
  4. Plank:  A classic. Helps relieve pain and stiffness throughout the body. Strengthens shoulders, glutes, hamstrings, core, back. Go onto your hands and knees. Straighten your legs behind you. Engage abs, arm, leg muscles. Lengthen  your spine, shoulders packed into back away from ears. Hold position for one minute. 

Perfecting our posture helps us develop all over strength, flexibility and balance – combating the realities of a modern day technological world. 

By Kerry Moynihan 
Certified Personal Trainer 

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