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Without even looking at you, I'm pretty sure you have a posture problem. That's because almost everyone Isee has a posture problem. After years of evaluating clients at my fitness center in Indianapolis, I've learnedto spot an anatomical abnormality from the way a guy walks through the mall, sits on a park bench, or standsat a bar.

The trouble isn't just that slumped shoulders make you resemble a Neanderthal. Over time, your poor posture takes a tremendous toll on your spine, shoulders, hips, and knees. In fact, it can cause a cascade of structural flaws that result in acute problems, such as joint pain throughout your body, reduced flexibility, andcompromised muscles, all of which can limit your ability to burn fat and build strength.

But don't worry—all these problems can be corrected. Are you ready to straighten yourself out? Use thishead-to-toe guide to make sure your posture is picture-perfect.

 Analyze Your AlignmentStrip down to a pair of shorts and ask a friend to take two full-body photos, one from the front and one fromthe side. Keep your muscles relaxed but stand as tall as you can, with your feet hip-width apart. Nowcompare your photos with the illustrations below to diagnose your posture problems. Then see the followingrepair plans.

Forward Head

Where pain strikes: Your neck

The problem: Stiff muscles inthe back of your neckFix it: Stretch with head nodsdaily: Moving only your head,drop your chin down and intoward your neck whilestretching the back of your neck. Hold for a 5 count; dothis 10 times.

The problem: Weak frontneck musclesFix it: Do this neck "crunch"every day: Lying faceup onthe floor, lift your head so it

 just clears the floor. Raiseyour head, and hold for 5seconds; do 2 or 3 sets of 12reps daily.

Elevated Shoulder 

Where pain strikes: Neckand shoulders

The problem: Your trapezius(the muscle that starts at theback of your neck and runsacross your upper back) isshortened.Fix it: Perform an upper-trapstretch. With your higher-

side arm behind your back, tilt your head away from your elevated side until you feel the stretch in your upper trapezius. Apply slight pressure with your free hand on your stretched muscle. Hold for 30 seconds;repeat 3 times.

The problem: A weak serratus anterior, the muscle just under your pecs running from your upper ribs to your 

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shoulder bladesFix it: Try chair shrugs. Sit upright in a chair with your hands next to your hips, palms down on the seat, andkeep your arms straight. Without moving your arms, push down on the chair until your hips lift off the seatand your torso rises. Hold for 5 seconds. That's 1 rep; do 2 or 3 sets of 12 reps daily.

Rounded Shoulders

Where pain strikes: Neck, shoulder, or back

The problem: Tight pectoral musclesFix it: Try a simple doorway stretch: Place your arm against a doorjamb in the high-five position (that is,forming an L), your elbow bent 90 degrees. Step through the doorway until you feel the stretch in your chestand the front of your shoulders. Hold for 30 seconds. That's 1 set; do a total of 4 daily.

The problem: Weakness in the middle and lower parts of your trapeziusFix it: Use the floor L raise: Lying facedown on the floor, place each arm at a 90-degree angle in the high-five position. Without changing your elbow angle, raise both arms by pulling your shoulders back andsqueezing your shoulder blades together. Hold for 5 seconds; do 2 or 3 sets of 12 reps daily.

Hunched Back

Where pain strikes: Neck, shoulder, back

The problem: Poor upper-back mobilityFix it: Lie faceup on a foam roller placed about midback, perpendicular to your spine. Place your handsbehind your head and arch your upper back over the roller 5 times. Adjust the roller and repeat for eachsegment of your upper back.

The problem: Weak muscles in your backFix it: Perform the prone cobra. Lie facedown with your arms at your sides, palms down. Lift your chest andhands slightly off the floor, and squeeze your shoulder blades together while keeping your chin down. Holdfor 5 seconds; do 2 or 3 sets of 12 reps daily.

Anterior Pelvic Tilt

Where pain strikes: Lower back (because of the more pronounced arch in your lumbar spine). The tilt alsoshifts your posture so that your stomach pushes outward, even if you don't have an ounce of belly fat.

The problem: Your hip flexors, which allow you to move your thighs up to your abdomen, are tight.Fix it: Kneel on one knee and perform a front hip stretch. Tighten your gluteal (butt) muscles on your kneeling side until you feel the front of your hip stretching comfortably. Reach upward with the arm that's onyour kneeling side, and stretch in the opposite direction. Hold this position for a count of 30 seconds, andrepeat 3 times.

The problem: Weak glutes

Fix it: The glute bridge is your solution. Lie on your back with your knees bent about 90 degrees. Squeezeyour glutes together and push your hips upward until your body is straight from knees to shoulders. Hold for 5 seconds; complete 2 or 3 sets of 12 reps daily.

Pigeon Toes

Where pain strikes: Knee, hip, or lower back

The problem: Tightness in the outer portion of your thigh (your tensor fasciae latae)Fix it: Stand up, cross your affected leg behind the other, and lean away from the affected side until you feelyour hip stretching comfortably. Hold for 30 seconds. Repeat 3 times.

The problem: Weak gluteus maximus and medius musclesFix it: Use an exercise called the side-lying clamshell. Lie on one side with your knees bent 90 degrees andyour heels together. Keeping your hips still, raise your top knee upward, separating your knees like aclamshell. Pause for 5 seconds; lower your knee to the starting position. Perform 2 or 3 sets of 12 reps daily.

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Duck Feet

Where pain strikes: Hip or lower back

The problem: You lack flexibility in all the muscles in your hips.Fix it: Drop to your hands and knees and place one foot behind the opposite knee. Making sure you keepyour spine naturally arched, shift your weight backward and allow your hips to bend until you feel the stretch.Hold the stretch for 30 seconds, repeat 3 times, and then switch sides.

The problem: Weakness in your oblique muscles and hip flexorsFix it: Try the Swiss-ball jackknife. Assume the top of a pushup position but rest your feet on a Swiss ball.Without rounding your lower back, tuck your knees under your torso by rolling the ball with your feet towardyour body. Roll the ball back to the starting position. Do 2 or 3 sets of 12 reps daily.