Postural deficiencies are common and can be aggravated by even a semi-sedentary lifestyle. Improper posture can come from general inactivity such as sitting at a desk or hunching over a computer most hours of the day. Poor posture can also result from neglected muscles of the back, shoulders and core over time. To reverse the effects of poor posture, perform exercises that focus on bringing the shoulder blades back and promote an upright, balanced spine.
Shoulder Rolls
Sit up with your back straight and abs tight. Shrug your shoulders and roll them back, squeezing your upper back muscles together in a circular motion. Take your time and focus on pulling your shoulders back with each repetition. Repeat 10 to 12 times.
Perform this exercise throughout the day to train your postural muscles to maintain good posture.
Lat Pulldown with a Foam Roller
Lie on your back with the foam roller vertical along your spine and your knees bent. Relax your head, neck and shoulders. Extend your arms overhead. Squeeze your shoulder blades and bring your thumbs down to the tips of your shoulders. Repeat the motion 10 to 12 times. Concentrate on activating the muscles in your upper back with each repetition.
The lat pulldown with the assistance of a foam roller helps increase awareness in your upper back muscles so that they can be trained to activate. Improving posture involves teaching the muscles what to do through repetition.
Seated Row
Sit at the seated cable row with knees bent. Grip the handles with two hands and take a moment to set your posture. Sit upright, pull your shoulders back and maintain a straight upper back. Imagine that you are trying to hold a credit card between your shoulder blades as you activate your back. Pull the handles to a point just below your armpits. Repeat 12 to 15 repetitions in a slow, controlled motion for best results.
Prone Cobra
Lie on your stomach with your arms by your sides. Isometrically engage your gluts, your hamstrings and your lower back. Activate your upper back muscles and lift your torso a few inches off the floor, keeping your arms strong and engaged. Repeat 8 to 10 repetitions slowly, relaxing your muscles between each repetition. Proper strengthening of the back, shoulders and core musculature will improve posture over time with repetition.
