Correct posture involves proper body alignment when sitting, standing and exercising. When someone exhibits proper posture, body weight is evenly distributed, allowing an imaginary line of gravity to follow down along the body's joints and ensuring balance of ligament and muscle tension around the joints. Lack of alignment often leads to chronic problems of the skeletal and muscular systems--but, whatever your age or physical condition, exercises to improve posture help to readjust your body.
Plank
A strong core is the basis of an aligned and balanced body. Plank is a fundamental core exercise that can be modified to suit your fitness level and goals. For a basic plank, start facedown on an exercise mat. Extend your forearms in front of you with your elbows directly beneath your shoulders. Curl your toes under, contract your abdominals, and rise up on your toes and forearms, maintaining a straight line from your head to your heels. Hold plank for 60 seconds. When you are able to easily hold plank, increase the intensity by lifting one leg off the floor, alternating legs every minute. Increase the intensity further by coming off your forearms and holding plank on your hands, with your hands now directly beneath your shoulders, and alternating one leg off the floor every 60 seconds.
Wide-grip Seated Row
Strengthening the muscles of the middle and upper back brings your upper body into alignment and counteracts rounded shoulders. On a cable-row machine, attach a wide-grip handled bar and grasp the handles in your hands. Place your feet on the footrests, straighten your legs without locking your knees, and sit up tall. Without leaning back, keep your elbows lifted as you pull the bar straight back toward your chest. Hold, and then return the bar to the starting position with a controlled motion. Repeat for desired number of repetitions. Alternatively, the wide-grip seated row can be done with a resistance band. Sit on the floor with your legs straight in front of you, slightly wider than hip-distance apart. Stretch the middle of the band across your feet. Grip the handles, keeping your elbows lifted. Sit up straight and pull the handles toward the outside of your rib cage as you contract your shoulder blades together behind you. Hold, and then return with a controlled motion. Repeat as desired.
Dumbbell Lunge
Properly executed lunges improve posture by challenging your body's balance as they strengthen your lower body and your core. Incorporate hand weights to work your upper body as well as to correctly align your shoulders. With a dumbbell in each hand, stand with feet hip-distance apart. Keeping your torso upright and your knee directly in line with your foot, step as far forward as is comfortable. Lower your trunk until your thigh is horizontal and your knee is at a 90-degree angle to your shin. As you lunge, bend your elbows and raise the dumbbells up until they reach overhead. Hold for a moment, and then return to the starting position. Alternate sides and repeat as desired.
References
- "ACSM's Guidelines for Exercise Testing and Prescription;" Mitchell H. Whaley, Ph.D., FACSM, Ed.; 2006
- iposture: Posture exercises
- "Strength Training Anatomy;" Frederic Delavier; 2006
