The best way to form a habit of good posture involves integrating those habits into the things we do everyday so that good posture becomes part of us. As a Chiropractor I regularly give patients exercises and posture regimes to integrate with their current work and leisure routine.
For someone recovering from spinal trauma, simply looking for more opportunities to walk is one of the best starting points. But most people undervalue walking as an exercise for good posture because they have not been shown how to walk with good posture.
What I am about to describe is a technique of switching on the core group muscles whilst walking in a very easy way. Core muscles are the 29 deep internal group that we feel rather than see, when we exercise and they function as our supplementary support, along with the spine, as we exercise.
Do This While Walking
First, lift the chest up (rather than pushing the chest out). Second, move your body forward of centre so that the weight is off the heels and more on the toes. With these two simple modifications, the core muscles are prioritised to activate before the skeletal muscles.
Once these muscles begin to strengthen, you will notice them helping out in your other daily routines. You will begin to feel them helping to stabilise your centre of balance as you move around.