The images at the top are for the following three postural exercises that I have found most of us can truly benefit from on a daily basis
1. Wall Neck Lean:
Stand with your back against the wall. Place the back of your head against the wall making sure the top of your head and bottom of your chin are level. Keep you body in straight line and walk your legs away from the wall about a foot. Stay leaning in this position for 1 minute.
Benefit: Strengthens muscles in back of neck that get over-stretched and weakened from poor head position while working at computer. Helps mitigate forward head position.
2. Shoulder Blade Pinch:
Standing of sitting, clasp your hands behind your back and push your arms straight while you roll your shoulders back. You should feel your shoulder blades coming together and your thoracic spine push forward. Hold for two full breaths, then relax your shoulders back to neutral. Repeat and, if possible, reach the arms up for more stretch and hold 10 seconds.
Benefit: Stretches front shoulder and chest area and extends thoracic spine. This mitigates internal rotation of arms and hunched upper back.
3. Straight Leg Bridge on Box or Couch:
Lying on the ground, place your feet up on a 12 inch high box. You can also use the edge of your couch. Turn out your legs and keep the heels close together. Hold for 10 seconds, then roll the spine down. Repeat.
Benefit: Strengthens lower back and gluteal muscles which get over-stretched and weakened from poor posture while sitting for long periods.