Poor posture can be developed by sitting for long hours, using phones and tablets excessively, working on a computer, exercising improperly, or standing for long periods of time. What does poor posture look like? It’s described as having poor spinal alignment in the neck and back regions. Poor posture can affect breathing patterns, mood, hormone balance, blood pressure, pulse rate, headache, and a higher risk of mortality. Athletic performance and your ability to perform day-to-day activities are also significantly affected by poor posture.

The solution to poor posture is simple. First, consider changing the position of your chair at your desk, limiting the amount of time spent on your phone or tablet, or taking breaks to get up and walking around for a few minutes can cause a drastic reduction in symptoms experienced from poor posture.

Try these three exercises to help with common posture issues.

Shoulder Retraction: While sitting in a chair hold your arms straight out in front of you at shoulder height. Pull your elbows back and bring your shoulder blades together. Hold your shoulders blades together for a few seconds. Start with 3 sets of 5 repetitions.

Chest Stretch: Place both hands on either side of a doorway a few inches higher than your shoulder height. While keeping your arms straight, walk forward until you feel a light stretch in your chest and shoulders. Hold the stretch for up to 30 seconds and complete 3 sets.

Hip Flexor Stretches: Take a step forward with one leg and bend your front knee. Push your hips forward until a stretch in the upper top part of your hip is felt.