How to Improve Posture and Core Strength for Longevity

Do not index

If you want to fix poor posture, strengthen your core, and improve mobility, yoga-based exercises can help.

The Longevity 100 community held a great Q+A session with coach Mathias Degardin and found out how Yoga can help.

This is what we discovered…

The biggest posture problem today is rounded shoulders and a forward neck (recently named “nerd neck”) which can be corrected with targeted yoga poses, spinal decompression, and core strengthening exercises like planks.

Key Takeaways:

✅ Fix rounded shoulders and neck with yoga poses like Child’s Pose, Fish Pose, and Camel Pose.

✅ Strengthen your core with plank variations (goal: hold for 90 seconds).

✅ Assess mobility using Controlled Articular Rotations (CARs) to check joint range of motion.

✅ Best time for yoga? Anytime, but mornings wake you up, and evenings allow for deeper stretches.

✅ Yoga builds strength too! It’s not just flexibility—it improves balance, endurance, and injury prevention.

Why Posture and Core Strength Matter for Longevity

Your posture and core strength are crucial for maintaining joint health, reducing injury risk, and improving movement quality as you age.

Poor posture leads to neck and back pain, muscle imbalances, and decreased mobility.

A strong core enhances stability, balance, and lifting performance while preventing injuries.

According to yoga expert Mathias Degardin, simple daily movements and breathwork can retrain your body to move optimally.

How to Fix Rounded Shoulders and Neck Posture

The #1 Posture Problem Today: Forward Head & Rounded Shoulders

Spending hours at a desk, driving, or looking at screens causes poor posture habits.

To fix this, you need to:

✅ Stretch tight areas (chest, shoulders, and neck).

✅ Strengthen weak areas (upper back and core).

Best Yoga Poses to Correct Posture

Try these 9 yoga poses daily to improve spinal alignment:

Child’s Pose – Stretches lower back and shoulders.

Fish Pose – Opens up the chest and reverses rounded shoulders.

Camel Pose – Great for counteracting forward head posture.

Downward Facing Dog – Stretches the spine, shoulders, and hamstrings.

Puppy Pose – Deep shoulder stretch to open the chest.

Lotus Pose – Helps with spinal alignment and posture awareness.

Sphinx Pose – Strengthens the lower back while keeping the chest open.

Bridge Pose – Activates the glutes and stabilizes the lower back.

Bow Pose – Strengthens the back muscles and improves spinal mobility.

🔹 BONUS TIP: Hanging from a bar decompresses the spine and improves shoulder posture.

How to Strengthen Your Core (and Why It Matters)

A strong core supports better posture, movement efficiency, and injury prevention.

Best Core Exercise: The Plank

Planks are the gold standard for building core endurance and stability.

✅ Goal: Hold a forearm plank for at least 90 seconds.

✅ 1-minute plank = Average core strength.

✅ 2-minute plank = Strong core.

Plank Variations for Maximum Core Strength

To challenge yourself, try these plank variations:

Forearm Plank (standard core endurance test)

High Plank (on hands, engages shoulders)

One-arm Plank (improves unilateral strength)

One-leg Plank (enhances stability)

Side Plank (targets obliques)

Side Plank Rotations (adds dynamic movement)

How to Assess and Improve Mobility

Mobility is the foundation of pain-free movement and longevity.

Test Your Mobility with CARs (Controlled Articular Rotations)

CARs are slow, controlled joint rotations used to assess range of motion.

🔹 How to do it:

Perform controlled neck, shoulder, spine, and hip rotations.

If you feel stiffness or discomfort, you likely need to improve mobility.

✅ Practice mobility exercises for a month, and you’ll see noticeable improvements.

When Is the Best Time to Stretch and Do Yoga?

Morning Yoga: Great for waking up and improving circulation.

Evening Yoga: Ideal for deeper stretches since muscles are looser.

After a workout? Not always best—muscles are tight after lifting, making stretching less effective.

Best Approach: Experiment and see what works best for you!

Why Yoga is More Than Just Flexibility

Many think yoga is only about stretching, but it actually builds:

✅ Core strength (holding poses requires stability).

✅ Mobility (improves joint function).

✅ Balance and injury prevention.

Mathias’ personal story: After years of lifting weights and playing professional tennis, he turned to yoga after an ACL injury. He found that gentle, consistent practice made him stronger and more balanced than weightlifting alone.

🔹 Key takeaway: Yoga is like Zone 2 training—slow, controlled, and highly effective for longevity.

Final Thoughts

A strong core, good posture, and mobility are essential for living a long, pain-free life.

Action Steps:

1️⃣ Do daily posture-correcting yoga poses to fix rounded shoulders.

2️⃣ Strengthen your core with planks (goal: 90 seconds).

3️⃣ Test your mobility using CARs and improve range of motion over time.

4️⃣ Use yoga to build strength, balance, and endurance—not just flexibility.

Start today and future-proof your body for longevity!

FAQ

1. What’s the best yoga pose for improving posture?

Fish Pose and Camel Pose are excellent for opening up the chest and reversing rounded shoulders.

2. How long should I hold a plank for core strength?

Aim for at least 90 seconds to build a strong core. If you can hold 2 minutes, you have excellent core stability.

3. When is the best time to stretch?

Mornings help wake you up, while evenings allow for deeper stretching. Avoid deep stretching right after heavy lifting.

4. How do I test my mobility?

Try Controlled Articular Rotations (CARs)—they reveal restrictions in your range of motion.

5. Is yoga actually good for strength?

Yes! Holding poses under control builds core, balance, and endurance—many athletes use it to improve performance.

Become one of the Longevity 100 and start optimizing your training today! 100% FREE Trial → Longevity 100

How to Improve Your Posture and Core Strength for Longevity

Why Posture and Core Strength Matter for Longevity