Five stretches to help improve posture
Cat Cow Movements - These gentle spinal movements are an excellent way to warm the body up for more difficult postures, while releasing stiffness in the mid back.
Passive Backbend - After a long day at work, a passive backbend can help relieve tension. Hold this pose for as long as you like, preferably for at least three minutes. Incorporating this stretch into your daily routine will dramatically increase back flexibility, reduce tension, and improve your posture.
Seated Twist - During the twist, keep the spine long by sitting up straight. Twists are designed to elongate the spine, but the turning action can compress the vertebrae if the back is rounded. Many try to access a deeper twist by hunching over, but to access the true benefits of the posture, keep the spine long.
Cobra Pose - It can be tempting to use the arm muscles to access a deeper backbend, but focusing on engaging the back muscles is a more effective way to release back tension and build muscle to improve posture. Improved posture will help tension from accumulating in the back.
Bridge Pose - Another gentle back opener and strengthener, Bridge Pose also gently opens the front body. This pose places slight pressure on the neck. Be sure to keep your gaze up to a single point on the ceiling, refraining from turning your head.
