How to Lengthen & Relax Posture Muscles

The muscles involved in maintaining posture are those that support your shoulder joints and spine. These muscles may become sore and tight if you sit or stand with poor posture for long periods of time, or if you are working on correcting your posture.

The most commonly affected muscle is the trapezius. This is a diamond-shaped muscle that starts at the base of your skull, widens out across the back of your shoulders, then narrows and attaches to your spine at mid-back. Other key players include the rhomboids and latissimus dorsi, or "lats," which support and move your shoulder blades, and the pectoralis major and minor, or "pecs." The pecs run across the front of your chest and shoulders. There are many ways to stretch and relax these muscles, but the sequence below is quick, simple, and can be done anywhere.

Instructions

  1. Lengthening and Relaxing Posture Muscles

    • 1

      Find correct posture. Stand or sit up tall, lengthening your spine. Pull your shoulders forward, then lift them up to your ears, then relax and let them drop back. You should feel your chest open up and your neck should be long.

    • 2

      Sit on the floor with your legs straight out in front of you and your spine tall. Place your hands behind your head, keeping your shoulders away from your ears. Slowly tuck your chin to your chest and curl your spine, one vertebra at a time, starting from the top of your neck. Reach your forehead toward your knees as you curl down. If you find a point of intense stretch, hold it a few seconds. Breathe slowly and deeply. When you feel a stretch in your hamstrings or low back, hold a few more seconds. Then slowly re-stack your spine, vertebra by vertebra, until you return to the starting position.

    • 3

      Stand next to a wall at a corner or door frame. Place your hand and elbow against the wall so that your hand is vertical above your elbow, and your elbow is bent to 90 degrees and level with your shoulder. Your shoulder should not be against the wall. Step forward and turn your body and head away from the arm that is against the wall. Hold at least 20 seconds each side, breathing deeply.

    • 4

      While sitting or standing with good posture, self-massage your upper trapezius. This is the area from the base of your neck to the outside of your shoulders. Press downward into the muscle with your fingers. If you find an area that is particularly painful, hold the pressure for several seconds while taking a few deep breaths.

    • 5

      Raise one arm over your head and place your hand just behind the opposite ear. Relax your shoulders, keeping them away from your ears, and pull your head to the side. Let your free arm dangle down from your shoulder. Do this on each side, holding for 10 to 15 seconds, breathing deeply.