1. Building Your Core to Improve Your Posture
exerciseetc.com
spine.org
my.clevelandclinic.org

2. Ideal Posture
For ideal posture, visualize an imaginary line that runs down the middle of your body. This imaginary line:
Begins at the ear
Runs through the shoulder
Continues behind your hip joint
Runs a little behind your knee
And through the large bone in your ankle

3. Test Your Posture
Stand against a wall with your shoulders and bottom touching the wall.
Place your hand behind your lower back and see how far it can reach.
If your fingers can reach the other side you have anterior pelvic tilt.
If your fingertips stop at your spine you have good posture.

4. Anterior Pelvic Tilt
Most office workers have Anterior Pelvic Tilt (APT).
APT is caused by excessive sitting
Sitting causes stronger, tighter muscles in the front of your body and weaker muscles in the back of your body.

5. Anterior Pelvic Tilt Corrections
Practice good posture
Shoulders back
Pelvis tucked
Walk (with good posture)
Planks
Glute Bridges

6. Stretches to help APT Stretch your hip flexors Quadriceps stretch
Kneel with one leg slightly elevated and role your shoulders back to stretch your hip flexor.
Quadriceps stretch
Sitting down, tuck one leg under your chair and lean back. Repeat on each leg.

7. Additional Tips for Good Posture
Change positions frequently
Keep active
Strive for at least 30 minutes of activity at least 3 times per week.
When sitting, sit tall with a straight spine.
Position your monitor at eye level or just below.