5 tips from the experts at Real Simple (Oct 2018) to help improve your posture:
1. Get Moving! The human body wasn’t made to sit for hours on end. Set reminders to stretch or walk every half hour. Moving around helps blood circulate bringing oxygen to muscles. this improves mobility and strength, which are key components in good posture.
2. Practice breathing. Posture isn’t really about forcing your shoulders back, it’s about helping your spine find its most efficient shape. Force shouldn’t be part of the equation. Your skull should rest over your rib cage, directly above your heart. An easy way to fix your posture is to pay attention to your breathing: for you to take truly deep breaths, your spine must be in proper alignment.
3. Stretch it out. When the chest and neck muscles are too tight, they contribute to hunching. Open your front.
4. Choose the right pillow. An unsupportive pillow can cause neck pain and possibly play a role in poor posture. Stomach sleepers might find they don’t need a pillow, since this position can help keep the body aligned. Back and side sleepers may want to use a pillow to fill the space between the shoulder and neck. (When you sleep on your side your shoulder can be compressed by your body weight, straining your neck.) Since side sleepers have the largest gap to fill they’ll typically need the thickest pillow.
5. Talk to a Doctor. If you have persistent pain, and think it could be posture related talk to someone who can perform a physical exam to assess your posture and alignment. You should then be given techniques to help correct the issue and avoid further complications down the road, such as nerve related pain or other musculoskeletal discomfort.