Check with you physician before preforming these exercises or any other.
Have you ever been told to stand up straight? Or if someone mentions posture, immediately you begin to lift your shoulders and suck in your gut. If you sit at a computer all day, do you find that your neck, upper back, and shoulders are tight, tired, and achy all the time? Do you feel that you are extra tired everyday even though you are getting at least 8 hours of sound sleep at night. You might have weak and/or tight posture muscles. So first what is correct posture? Looking at the human body perfect posture is ear over the shoulder, shoulder over the hip, hip over the knee, knee over ankle. Weight evenly distributed in the feet, hips are tucked under and in neutral with the knees slightly bent. Chin is level with eyes focused forward.
Neutral spine is the strongest position for the spine whether you are standing or sitting. Performing the pelvic tilt will help you find this position. Exhale and use your abs to press your lower spine into the floor in a pelvic tuck. Inhale to release. Exhale and pull your lower spine up, away from the floor creating a pelvic tilt. Inhale to release. You will want to repeat these tilts 3 to 4 times.
Ok so you are neutral spine .. now what ... well, ... HTML is driving me crazy so I will have to finish this tomorrow, please don't put yourself on a foam roller and wait till I finish my post and as always check with you physician before preforming these exercises or any other.