Lying down can help you stand up straighter

How is your posture? When you look at your reflection, do you see a slumped or a sway back? To improve how you sit and stand, be aware of your bad habits and train your body to maintain normal spinal curves. This is a simple upper-body stretch that aligns your spine and helps you to stand up straighter and have fewer aches and pains throughout your day. If you are very stiff, start with a small towel and then progress to a yoga block.

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1 Roll a small blanket or a towel lengthwise. Lie back over the blanket with your knees bent and feet flat on the floor. Carefully place the roll to go across your upper back just below the bottom tips of the shoulder blades and just a few inches below your armpits. Remember, the bigger the roll, the deeper the stretch will be. Bend your arms on the floor with a 90-degree angle at your elbows and slowly straighten your legs. Actively press out through your heels and lengthen your lower back toward the floor. Feel your chest stretch as you relax and breathe comfortably in this position for two minutes or more.

2 If you are more limber and would like to try a more advanced version of this stretch, place a yoga block on its long end just below the bottom tips of your shoulder blades. If you feel as if your neck is overarching, use a small pillow to support your head. Bend your arms overhead or stretch them out to the sides. Feel a strong release across your chest. Relax and breathe comfortably in this position for two minutes or more.

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-- Karen Voight