3 Simple Steps to a Younger Appearance

You can do a lot to correct that round-back, hunched-over posture that reduces your height and makes you look older than you really are.  All it takes are three simple stretching exercises added to your daily routine.  The following exercises are designed to improve muscle balance and restore good posture.  Do them each day for three weeks and you’ll notice marked improvement in your appearance and – attitude.

1. Posterior Neck Stretch

Lie on your back, bend your knees and keep your feet flat on the floor; with your elbows bent, move your hands up beside your head; tilt the pelvis to flatten your low back.  Press your head back with chin in to flatten the curve of the neck.  This exercise will help to loosen and lengthen the muscles behind the neck.

2. Shoulder Stretch

With your knees bent and feet flat on the floor, tilt your pelvis upward to flatten the arch of the low back.  Place both arms overhead and reach (horizontally) keeping elbows straight.  Move your outstretched arms as close in to the sides of your head as possible.  This maneuver will help to elevate the chest and strengthen the muscles of the shoulders and thoracic spine.

3. Wall-Standing Stretch

Stand with your back against the wall and with your heels three inches from the wall.  Place the back of your hands against the wall beside your head while keeping your elbows touching the wall.  Press your back against the wall to flatten the arch of the low back.  Move your arms slowly overhead (in a slight diagonal direction) maintaining contact with the wall.  For the best results, reach a little bit higher each time you do this exercise.  (This exercise can also be done from a sitting position using a chair or low stool pushed up against the wall.)

Exercises to Avoid

The following exercises are counter-productive and may be injurious:

• Lying on the back and raising both legs at the same time;
• Lying on the back and coming up to a sitting position with legs held down;
• Lying on the back with weight on upper back and doing “bicycle’ exercise;
• Standing or sitting with knees straight and bending forward to touch toes;
• Raising the trunk from a face-lying position.

These exercises places excessive stress on the lumbar spine, create muscle imbalance and tend to shorten the hip flexor muscles.