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As many of us spend our days sitting, it's not surprising that bad posture has become a common habit. An upright posture is vital if we are to minimize strain on our muscles and joints. Admittedly, for many people the idea of good posture might seem like a throwback to the days when children were always being told to sit up straight, yet learning to hold the body upright is actually the key to good posture.

* Standing against a wall

This first exercise might not sound very fashionable but it's one we should begin with because it shows us what good posture actually is.

Stand against a wall, with ankles and knees together and heels a couple of inches from the wall. Touch the wall with the back of the head, keeping the chin level. The shoulders and buttocks should then touch the wall and the abdominal muscles should be drawn up under the rib cage. Hold for several seconds.

When we hold this position there is a definite conscious effort involved in drawing ourselves up, much like the movement of a soldier called to attention. If we allow the shoulders to slump, the abs take that as a cue to hang loose and form a pot-bellied profile. These muscles are more easily held in position under the ribcage when we hold ourselves upright.

* Walking

Walking is one of the best forms of exercise for developing an upright posture, but when we walk we should hold our shoulders back and abs in. We should always pay close attention to the position of our abs, always pulling them in when we feel them slip.

Walking is important because it allows the feel of correct posture to become fixed in our minds. When we carry ourselves properly, the mind co-ordinates all the relevant muscles to work in a specific way and correct posture slowly becomes a habit. We should imagine the upper body balanced on a point behind the navel, with the lower spine curving inwards towards that point before curving outwards to accommodate the shoulders.

* Abdominal uplifts

The abdominal uplift is the most beneficial exercise for making sure the abs sit in their proper position. It not only strengthens them, but in time gives us complete control of these muscles, allowing us to work them in interesting ways. Abdominal uplifts should not be attempted within a couple of hours of eating.

Stand with feet apart then lean forwards and place your hands on your thighs, fingers pointing inwards. When you're ready, inhale until your lungs are full then exhale to empty them. When you can't exhale any more, pull

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