The muscles responsible for our posture are united by the name into the postural muscles group.
Unfortunately, attempts to improve posture by "pumping" the back muscles are not very effective and to achieve a noticeable effect it is necessary to apply a lot of effort and struggle.
Self-reminder and posture controlling often leads to hypertonicity of part of the back muscles, and aggravation of the problem by mood swings (a simple natural mechanism, when you feel anger or fear, your back muscles tense, but the opposite also works - prolonged static tension back muscles, leads to a change in the emotional background).
The most effective exercises for training postural muscles are balance exercises:
balance trainers such as a balance board
Tai Chi classes
in less time and effort, they will give tangible and visible results.
Be sure to see a podiatrist if you haven't. From my own experience, I can say that the right workplace helps. I work at the desk (a high table behind which they stand), I also bought it on the recommendation of a doctor. The table is adjustable in height, and I work either standing or sitting. So the back does not get tired at all. It is very comfortable for the Rono to stand at the desk and to sit too if you choose the right chair. And when you sit at an ordinary table for 6 hours a day, you will not willingly begin to slouch, even if there were no problems with posture before.
I will say as a person who once suffered from curvature of the spine and stoop. First, you should read the opinion of a specialist, but if you do not have time or desire, I advise the following: - Try as often as possible to remind yourself to straighten your back and neck. It will be awkward and unusual, but you have to get used to it. - Buy a special corset (I used it myself for six months). - You can also buy an orthopedic pillow, because the position of the neck, even during sleep, greatly affects your posture. - As already mentioned, work out in the gym and stimulate your back muscles. However, if it is not possible, take at least 30 minutes for a simple pull-up on the horizontal bar.
Indeed, the most effective way is to tone the back muscles. It is necessary to work out the upper back, for which wide grip pull-ups are perfect (better to the chest, as soon as you can pull up 10 times, you can start pulling up behind your head), pull-ups in Smith, and swinging with dumbbells to the sides in an incline are perfect, you can also try dumbbell shrugs to strengthen the top of the trapezoid. The lower back also needs to be toned, for this, tilts without burdening are suitable, but hyperextension will be even better, at first the reverse, then go to the usual one. Remember to warm up before training!
I think the trickiest and at the same time the easiest way to straighten your posture is to train your back muscles. You won't even understand how you can slouch when your muscles are in good shape. And all the other methods, like corrective rubber bands, walking with books on your head and all this bullshit, is to fight the symptoms of the disease without treating it. (Sorry for the punctuation)
I read one piece of advice long ago in some book.
It said that you need to imagine that you have a hook behind the crown of your head, closer to the back of your head, and you are being pulled up by this hook. Walk around like this.
The main thing is not to forget that you don't have to slouch. Then it becomes a habit.