You can do exercises to help you straighten your back and improve your posture several times a day. This will help counter the hunched posture that can result from working in front of a computer or at a desk all day. These exercises help strengthen your weak muscles and improve postural awareness.
Standing Wall Press
The standing wall press helps strengthen your deep spinal and abdominal muscles while improving your posture. You should do this simple exercise at least once every 20 minutes when at work. Stand with your back against the wall with your head, shoulders, buttocks, calves and the back of your hands touching the wall. Push your body and hands against the wall as hard as you can. Take about five to six deep breaths as you are pushing. When you have finished, walk around the area for a few seconds and repeat the exercise three more times.
Standing Wall Slide
Perform the standing wall slide to strengthen your posterior muscles and fascia in your entire back and shoulders. Use a smooth wall for this exercise. Stand facing a wall while placing the blades of your hands on it. Your thumbs should be pointing away from the wall. Walk slowly to the wall. Your hands and arms should slide up naturally, forming a letter Y with your body. Walk to the wall until your toes, thighs, chest and elbows are touching or almost touching the wall. You should feel your shoulder blades pull together. Do not touch your nose or forehead against the wall. If you have extra body mass in the front of your body and cannot touch the wall with all indicated parts, get as close to the wall as you can. Hold this position for five deep breaths, then return to the start position. Repeat the pattern for four to five more times.
Deep Squat With Reach
This exercise sequence increases your core strength and mobility. The movement takes your hips and legs in a full, deep squat. Stand with your feet shoulder-width apart and your toes pointing forward in front of a step or a similar platform. Raise your arms above your head, and bend forward to place your palms on the platform. Lower your butt into a deep squat while keeping your spine tall. Hold the position for a few deep breaths. Push down with your hands and you should feel your abdominal muscle engage to keep your posture upright. Then, raise your arms above your head and push yourself up, keeping your spine in the same position without bending forward.