Sit for hours hunched in a chair, as many of us do, and your body will actually start to develop a case of perma-slump. While this stance may seem relaxed, it's probably putting more strain on your body than you realize. Key muscles in your core, hips, and back become weak, while others tighten. This imbalance results in rounded shoulders, a forward-tilting head, and a swayed back.

Poor posture isn't just aesthetically displeasing: "It can also take a toll on internal organs, leading to a distended abdomen and poor digestion, as well as shallow breathing and fatigue," warns Justine Bernard, doctor of physical therapy and founder of Elements Fitness & Wellness Center in Washington, D.C. 

To correct bad posture, Bernard uses Gyrokinesis, an exercise system comprising circular, fluid movements that, like yoga, pair breath with movement. "Gyrokinesis helps posture by stretching tight muscles, strengthening weak muscles, and working all aspects of the core," Bernard says. "This allows you to sit and stand in good alignment naturally and with ease." Do the following moves slowly and mindfully, in the order presented. Aim to practice daily -- or, at the very least, twice a week. Start with the minimum number of repetitions, and then increase as you improve. Over time, you'll find yourself standing taller and feeling more energized.

What it does: Opens the chest and the shoulders; stretches and decreases tension in the neck, shoulders, lower back, and sides of the back

How to do it: Sit on a stool or chair with hips higher than knees and with legs and feet about three feet apart. Interlace your fingers, palms out, arms overhead. Round forward, pushing with both feet to stretch the lower back. Lean to the right, pushing your right foot into the floor and stretching the left side. Circle back into an arch. Inhale and open your chest. Continue, circling left, pushing with your left foot. Exhale and complete the circle. Do 4 circles to the right, then reverse. Work up to 2 sets. You can also do this exercise throughout the day to relieve stiffness.

What it does: Strengthens the back and the hip extensors

How to do it: Lie facedown on the floor with your arms out in front of you. Take a breath, then exhale while you simultaneously lift your right arm and left leg off the floor. Keep your head lifted and your gaze forward. Come back to resting position. Inhale, then exhale, and repeat on the other side. Then take another breath, and on the exhale, lift both arms and legs simultaneously off the ground. Inhale, then exhale, and come back to rest. Do this move again. Repeat the entire sequence 2 to 3 times.

What it does: Tones the abdominals

How to do it: Lie back with arms by your sides and legs up, knees slightly bent. Draw your abs into your spine, gradually lifting arms up. Breathe in and out through the nose, pulling your abs in with each exhale. Hold for 10 seconds (working your way up to 60). Once fatigued, exhale, then lie flat. Repeat once.

What it does: Strengthens your core muscles; stretches and loosens the lower back, calves, and hamstrings

How to do it: Stand tall with feet about six inches apart; raise your arms directly overhead, keeping your elbows soft. Roll down, beginning at the sternum, contracting your abdominals, and rolling forward. As you slowly roll down, inhale through your nose, exhale through your mouth, and feel the stretch in your lower back. Place your palms flat on the floor in front of your toes (or on a block to modify), and actively press into the posture. Hold for 10 to 15 seconds, breathing in through your nose and out your mouth, contracting your abs, elongating your spine and stretching your lower back. Slowly roll up.

What it does: Stretches the psoas muscles, which connect the lower spine to the hip

How to do it: Start with your right knee on the floor in a lunge position, then press the tailbone down while pressing the chest up. Extend the back leg, turning the left foot out slightly. Reach arms up and inhale as you reach back, chest and abs lifted. Exhale and stretch, holding for 10 to 15 seconds. Release the stretch, and repeat on the other side. Work up to 2 sets.

What it does: Strengthens the core, as well as key muscles in the feet and ankles; improves balance

How to do it: Stand tall and push your arms out to the sides with wrists flexed, fingers to the sky. As you inhale, step sideways until your feet are hip-width apart, then raise your left leg in front of you as high as you can, left knee bent and toes pointing up. Squeeze your inner thighs, tighten your abs, and exhale, balancing in this position for a few seconds. Bring your left leg back to center, and repeat with your right leg. Do 2 to 4 more sets.