Here are 4 easy exercises that you can do just about anywhere and will help change your life for the better and make it more comfortable to keep proper posture and stay healthy!

#1 - Chin retraction: Move your head and chin straight back while keeping your jaw and eyes level. This will help strengthen the cervical muscles that work to keep you head pulled back in proper posture with the ears straight above the shoulders.

#2 - Lower Trap Activation: Pull your shoulder blades down and together while sitting or standing up straight. Hold your elbows to your side like holding a piece of paper to your side without lifting your shoulders to your head. Practicing this exercise regularly will help decrease the imbalances in the back muscles and improve the stabilization in the neck and traps which will alleviate any neck pain.

#3 - Low Cobra no hands: Face down on your stomach, lift your head and upper chest off the floor while bringing your hands just off the floor or out to the side as shown. The Low Cobra pose has several benefits which include strengthening the spine, stretching out the chest, soothes sciatica, and helps relieve stress and fatigue.

#4 - Seated Row with bands: Seated with bands wrapped around your feet, engage your core muscles while pulling your arms straight back without lifting your shoulders or arching your back. This exercise will help sculpt the upper and middle back, strengthen your arm muscles and abs, and help you achieve better posture.

A good practice while on electronic devices or reading is to have tummy time, even as adults! This helps to keep your head and neck in a position over your shoulders while you enjoy your past time.

These are some of the basic exercises that will help you have more energy throughout the day and hold your head up high for years to come.