One thing most gym-goers probably don’t focus on enough: body alignment outside the gym walls. While you may work on cardio and strength, paying attention to your everyday posture is also crucial. “If you have pain or movement issues, checking posture can give you insight into what needs to be fixed and why,” Jack.

Set yourself straight and balance out your body by checking out the six exercises below. It’s your complete guide to standing stronger and taller.

1. Scarecrow

How to: Start standing with feet hip-width apart. Holding light weights, hinge at the hips to begin in a starting position similar to a bent-over row. Your back should be flat and arms straight down in front of you, just above your knees (a). Row your elbows back using your upper back muscles, so you hit a broken T shape (b). Rotate your hands up toward your shoulders (c). Staying in the hinge position, extend your arms straight forward and up to your ears (d). Then return them to the starting position (e). That’s one rep. Perform 3 sets of 8 reps.

2. Swimmers

How to: Begin lying on your stomach, with arms and legs extended. Keep your head in a neutral position by looking down to the floor in front of you (a). In a swimming motion, swing your arms down by your sides (b). Then bring them back up and overhead by your ears (c). Focus on keeping shoulders relaxed and moving from the lats and mid back. That is one rep. Perform 3 sets of 8 reps.

3. Shoulder External Rotation

How to: Grab a dumbbell in each hand or wrap a light, looped resistance band around your hands. Palms face up. Bend your elbows and keep them against your torso (a). Rotate your palms away from your torso until your arms are almost facing outward. You should feel your back and shoulder muscles fire (b). Slowly bring your hands back together (c). Perform 3 sets of 10 reps.

4. Farmer’s Walks

How to: Hold a dumbbell in each hand, with arm extended down by your side. Make sure to keep your shoulders down away from your ears (a). Walk forward, keeping your core engaged and taking strong and deliberate steps (b). Walk for 30-50 yards, then rest. That’s one rep. Perform 5-8 sets.

If you want any further information on the above, type the exercise into YouTube and an array of tutorials will come up OR ask a FWX trainer!