Poor posture is usually a multi-faceted problem and can be a combined result of bad habits (such as slouching when you work on a computer at your desk), tight, inflexible upper chest muscles and weak upper back and/or core muscles. Poor alignment prevents the joints in your body from fitting together properly. Performing exercises that strengthen the muscles that support the upper back, abdominal muscles and stretching the front of the shoulders, upper chest and hip flexors can improve posture.
Strengthening Upper Back
Rounded shoulders can be corrected by strengthening the upper back and stretching the pectoral (chest) muscles. The prone cobra helps develop the muscles that support your spine and the muscles that retract (pull back) the shoulder blades. It is beneficial for individuals who sit at a desk for extended periods of time.
Lie face-down on the floor with your arms beside your hips, palms facing down. Draw your abdominal muscles inward, pinch your shoulder blades and squeeze your gluteal muscles. Slowly exhale and lift your chest off the floor and your arms up and backward toward your hips. Keep your neck in line with your spine. Pause at the top of the movement for a few seconds and return to the start position. Complete three sets of 10 repetitions.
Stretching Chest and Shoulders
To perform the active pectoral wall stretch stand with feet staggered; arms extended outward, bent at a 90-degree angle (face-up and palms forward). Place your forearms on the sides of the doorway and slowly lean forward until you feel a stretch through your upper chest and shoulders. Do not push your hips forward but keep them in line with your body and draw your navel inward. Hold for five seconds. Relax and repeat three to five times.
Strengthening Core and Lower Back
Often, poor core strength, a weak lower back and tight hip flexors contribute to swayback. To strengthen the core, perform abdominal crunches on the floor and using a stability ball to enhance balance. When performing a crunch, use your abdominal muscles to pull yourself upward, place your hands on the side of your head for gentle support and imagine holding an orange under your chin to keep it lifted. Perform three sets of 12 to 15 repetitions of crunches.
For strengthening the lower back, do 'bird dogs' on a stability ball. Walk your hands out over a stability ball until it is balanced beneath your core (lower than your shoulders). Balance your body by placing both hands and toes on the floor. Allow your weight to press into the ball. Slowly raise your left arm and right leg into the air until parallel to the floor, balancing on your right arm and left leg. Hold for a few seconds, lower and repeat on the other side. Continue this exercise for 30 seconds.
Stretching Hip Flexors
Stretching the hip flexors is beneficial for posture because it prevents these muscles from pulling on the rectus abdominus (which contributes to a protruding belly). The basic kneeling hip stretch is ideal for loosening this muscle. To do this exercise, kneel with one leg forward, foot extended beyond the front knee and back leg extended behind you, shin resting on a mat. Slowly lunge forward, resting your hands on top of your front leg. Straighten the hip of your back leg to feel the stretch. Hold for a count of 20; switch sides and repeat.
References
- National Academy of Sports Medicine Essentials of Personal Fitness Training; M.A. Clark, S.C. Lucett and R.J. Corn; 2008
- Spark People: Exercises to Improve your Posture
- I Love India: Posture Correction Exercises
Member Comments