Posture isn’t really about forcing your shoulders back, says Jill Miller, creator of the fitness method Yoga Tune Up and author of The Roll Model. It’s about helping your spine find its most efficient shape. Force shouldn’t be part of the equation. Your skull should rest over your rib cage, directly above your heart, creating a gentle wave in your spine. An easy way to fix your posture is to pay attention to your breathing: For you to take truly deep breaths, your spine must be in proper alignment, with your ribs moving together with your breathing muscles. As you breathe in, visualize sending the breath toward your stomach, then expanding it into your chest.

When the chest and neck muscles are too tight, they contribute to hunching, says Miller. Try this stretch: Interlace your fingers behind your head, resting them on the base of your skull. Broaden your chest as you arch your upper back, gently pulling your elbows backward and gazing at the ceiling. Or relieve neck tension with a small tennis or massage ball: Lean forward slightly and rest the ball between a solid surface (a doorjamb works well) and the spot above your collarbone and below your shoulder. Knead the ball into the muscle, then switch sides. As always, don’t forget to take deep breaths.

By Tamara Kraus