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Your core muscles in your back and abdomen may have grown weak from inactivity, making the muscles that are crucial to lifting your frame and keeping you upright weak and have you leaning forward.  This problem is worsened when you stare at your phone, because you tend to bring your shoulders forward, which overstretches and weakens the muscles in the back of your shoulders and shortens the muscles in front of your shoulders and in your chest.  

From back and neck pain to breathing problems, your rounded shoulders and hunched stance will only get worse if you don’t fix it.  To fix this poor posture, you should focus on strengthening and stretching the muscles in the upper back, chest, and core. Maintaining proper posture requires not only muscle strength, but joint motion and balance as well according to the American Chiropractic Association.

One of the best exercises you can do to fix your posture is plank.  Plank is a great core strengthening exercise where you hold a push-up position until your body gives out.  This exercise not only increases your endurance but it also hits all the necessary muscles for dynamic and static positions like back, chest, shoulders, neck, and abs.  Bridge is another exercise that will help strengthen the gluteal and abdominal muscles, which helps relieve excess stress in the lower back.

For joint motion, I recommended the child’s pose.  This yoga pose lengthens the lower back and opens the hips.  You can simply do child’s pose as a resting position during yoga or other forms of exercise or as part of their regular stretching routine.  Also add standing cat-cow stretch, this stretch activates the back and core muscles, and to help increase awareness of your back in relation to the rest of your body.

One of the stretch you can do to increase your balance is hip flexor stretch.  This stretch gently opens the hips and improves balance and coordination, which can help improve posture. Remember, to correct and improve your posture, you must stick to the routine until it is ingrained in your muscle memory.  And to maintain your good posture, you must continue the routine.