Bad Posture? Here's How To Correct It.

List of Corrective Exercises For The Above Postures: 

Sway Back

Goals: 
-Increase mobility at the hips, specifically hip flexion.
-Increase strength of the gluteus maximus.
-Decrease length of the external obliques and reduce dominance of the rectus abdominis.
-Strengthen the short hip flexors (psoas).

Exercises: 
-Side Plank Hip Ups
-Bridge 
-Single Leg March in Bridge

Lumbar Lordosis

Goals: 
-Increase hip flexor flexibility
-Increase core strength.
-Increase lower back flexibility. 

Exercises: 
-Quad Stretch
-On back, bring knees into chest 
-Bridge
-Abdominal Crunch
-Oblique Crunch 

Thoracic Kyphosis

Goals: 
-Strengthening of the thoracic vertebral column extensors.
-Stretching of vertebral column flexors. 
-Increase core strength.
-Improve trunk mobility.

Exercises: 
- Supermans
-Seated Row
-Torso Rotation 
-Side Plank Hip Ups
-Abdominal Crunches 

Forward Head

Goals: 
-Stretching of the anterior neck muscles. 
-Stretching of the pectoralis muscles. 
-Strengthening back muscles including erector spinae, latissimus dorsi, rhomboids and posterior deltoids.  

Exercises: 
- Pectoralis Stretch on Wall
- Chin Retractions
-Seated Row
-Dumbell Fly's 
-Arm Circles
-Head Nodding yes, no, up & down
-Head Tilts Side to Side