Good posture improves blood circulation, energy levels, muscle tone and breathing. The shoulder girdle aligns with the spine and pelvis bones and is very important in correct posture. It is also referred to as the pectoral girdle and consists of the clavicle (collarbone), the scapula (the shoulder blade) and the humerus (upper-arm bone). Several large muscle systems are supported by the shoulder girdle. Exercises that stabilize and strengthen the shoulder girdle are important to maintain posture for improved health, reduce muscle and back pain and for a thinner and younger appearance.
Strengthen the Shoulder Girdle
The shoulder girdle attaches the arms to the rest of the skeletal body and provides a large range of important movements to the upper back, shoulders and arms. Exercise the arms and shoulders with push-ups to strengthen the shoulder girdle and upper back muscles. Incorporating 15 to 20 push-ups into a regular exercise regimen helps to build these muscles as well as core abdominal muscles for better posture.
Exercise for Hunched Shoulders
Poor posture leads to rounded shoulders over time, causing neck, head and back pain. This exercise helps realign shoulder position. Sit in a wooden chair without handles. Keep your back straight, with your head looking forward and grip each side of the seat with both hands. Push down on the seat with the hands and arms while lifting the shoulder upward and back. Hold for 10 seconds, relax and repeat.
Neck and Shoulder Exercise
This exercise helps correct the positioning of the neck in relation to the shoulder girdle to improve posture. Simply stand up straight with your shoulders held back and your neck elongated upward as much as possible. Slowly lower your neck and repeat 10 to 15 times.
Strengthen Shoulders and Abdomen
The kneeling side press strengthens the shoulder girdle as well as the abdominal muscles, helping your overall posture. Kneel on the floor and then lean to the left until the left palm is on the floor. Raise the right leg straight out so that it is parallel to the floor and the body is supported by the left knee and left palm. Keep the right arm resting on the right hip and slowly lower and raise the upper body slightly by bending the arm. Repeat and change positions.
Exercise Upper Back and Shoulders
The bridge exercise also strengthens shoulder, upper back and abdominal muscles. Lie on your back with your arms at your sides, with palms down and knees bent. Lift the pelvis up and then raise the upper body until so that the upper body is resting on the back of the shoulders only. Hold for 10 to 15 seconds, lower and repeat.
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