2. Urban poling
A new craze that's growing in parts of North America, urban poling is like power-walking, but you're using specifically designed poles to work your upper body.
"The science behind a walking stick, which is huge in Europe, is that it forces you to stay upright and it forces you to work your core muscles," says Hagan. "Women have commented that since they've been urban poling, it's made them stand taller."
Although urban poling hasn't caught on in places like Ontario, it's growing in popularity in the U.S. and on Canada's West Coast, says Hagan. Ski poles can also be used for urban poling, says Petersen. "The use of the poles aids in balance," he says, "but also works the posterior shoulder to improve posture and keep you strong in the hip-extended position."
3. Resistance training
All women need to do some form of resistance or strength training, says Hagan, and it's something many avoid. The training that can help your posture includes strength exercises for your back, butt, shoulders and hamstrings, muscles that "need training more than the muscles in the front of our body for the purpose of keeping us tall," she says.
4. Cross-country skiing
Similar to urban poling, cross-country skiing also offers a great upper-body workout that can help you stand taller. "Working the arm [with a pulling motion] strengthens the posterior shoulders and mid-back," says Petersen.
5. Rowing
Another back-friendly form of exercise involves getting out on the lake in your canoe or hitting the rowing machine at the gym to work your upper body. When canoeing, watch that you're switching sides at regular intervals, suggests Petersen. And because of the seated position, take the time to stretch out your hip flexors and hamstrings beforehand.
Don't forget to stand tall
Although it's not a form of exercise, standing tall is one of the most effective ways to improve your posture, says Hagan. Like in yoga's mountain pose, move your chin back, lift your chest (but don't pop out your ribs) and draw in your tummy. "Imagine your belly button kissing your spine," Hagan says, "then squeeze your buttocks together and stand tall." She suggests practising this pose whenever you're standing for any length of time. Whether in line at the grocery store, waiting for the bus or riding the elevator, getting your body in the habit of standing tall will help your posture.
No matter what form of exercise you chose, Petersen says it's important to begin with a good warm-up with stretches and movements. "Maintain proper posture and alignment [throughout the workout]," he says, "and end your session with static stretches for muscles that tend to be tight and stiff."
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