Proper posture is just as important as strong muscles. When we build muscle we have to build muscle properly. You have to start at square one: Postural alignment. Without proper posture, building all that muscle was for nothing.
Think about your posture as you sit at work, as you stand, walk and even drive. Are you aligned? You can test this by seeing at all times if your:
head is in line with your shoulders;
shoulders in line with your hips;
hips in line with your knees;
and knees in line with your ankles.
The easiest way to test yourself is to stand with your heels flat against a wall and your head against the wall. Your head, shoulders, butt and calves should ALL be touching the wall. If any areas are not, you are out of alignment.
Each side of your body should be parallel with the other. As your arms hang, wrists should fall into alignment. Hips should be level and angled forward. And shoulders should be level.
If you find yourself out of alignment, try these exercises:
Bird-dog exercise is one of the ways you can work on core strength for proper alignment:
Start in table-top position with hands directly under your shoulders, knees directly under your hips. Raise one arm directly in line with your ear and parallel to the floor. Raise your opposite leg extending out through the heel and parallel to the floor. Hold for ten deep inhales and ten deep exhales.
You can also neutralize your spine by lying with your legs up a wall:
Lie on your back with your butt flat against the wall. Extend your legs up the wall and keep legs parallel and hips distant from one another. Make sure sure your heels are in line and even with each other and flat against the wall.
You can lie in Static Back position- lie on your back with your calves rested on a surface that allows your knees to be at a 90 degree angle.