Good Form: Back arches
Here are two variations of back arches that will help counter the effects of rounded shoulders. Slouching tends to shorten the muscles in the front of your body and can overstretch the muscles in the back. These moves reverse that action and help improve your posture.
Lie face-down on a mat. Bend your knees and bring your heels toward your buttocks. Reach back and grasp each ankle with the same-side’s hand. Keep your heels close together and your knees parallel to each other as you inhale and raise your chest and legs away from the floor. Firm your buttocks and lengthen the front of your body. Hold for 10 seconds as you continue to breathe. To release, lower your thighs and chest to the floor, then let go of your feet and straighten your legs. Rest for 20 seconds and repeat the same move once more, or try the more advanced variation with a different hand grip.
Lying face-down, bend your knees and bring your heels toward your buttocks. Reach back and grasp your right ankle with your left hand and your left ankle with your right hand. Your wrists will be crossed. Press out through your heels and keep your knees parallel to each other. Inhale as you raise your chest and legs away from the floor, arching your back. Firm your buttocks and lengthen the front of your body. Hold for 10 seconds as you continue to breathe. To release, lower your thighs and chest to the floor, then let go of your feet and straighten your legs. Rest for 20 seconds face-down on the floor.
Voight is the creator of a line of fitness DVDs, including “Full Body Stretch” and “Ballet BodySculpt.”