Good posture is not specific for one body position. Your posture adapts to your body positions while in still positions and while you are in motion. Good posture places less stress on your joints and is beneficial for optimal health and fitness levels. Poor posture leads to structural problems, fatigue and injury. Exercise plays a role in improving posture by strengthening your muscles and connective tissues surrounding your joints.
Seated Rows
This exercise is performed with a low cable pulley and strengthens your mid-back, correcting rounded shoulders. Sit on the floor or on a long bench connected to a low pulley. Extend your legs toward the pulley with your knees slightly bent and your feet flat to the base or on the floor. Keep your abdomen contracted and your back straight. Hold a row bar with an overhand grip or a V bar attached to a low pulley with your palms facing inward. Begin the exercise by bending your arms, pulling the bar toward your waist. Keep your elbows back as you bring the bar to your belly. Squeeze your shoulder blades together, contracting your mid-back muscles. Hold, and then slowly extend your arms away from your back, toward the starting position. Complete three to four sets of 10 to 12 repetitions.
Upper and Lower Crunches
This exercise strengthens your abdomen and corrects an overarched lower back. Lie on your back with your knees bent at 45 degrees and your feet flat on the floor. Bend your arms with your elbows out, placing your hands behind your head. Begin the exercise by crunching your upper abs and pulling up your lower body from your hips. Lift your head and shoulders off of the floor while lifting your hips and legs off of the floor. Bring your chest toward your thighs, initiating the movement from your ribs and hips, not from your arms and legs. Hold, and then slowly lower back to the starting position. Keep your abdomen contracted and do not arch your back. Complete three to four sets of 10 to 12 repetitions.
Hip Extensions
This exercise strengthens your lower back, which will correct a forward pelvic tilt. Kneel on the floor with your hands below your shoulders and your knees below your hips. Keep your abdomen contracted to prevent a back arch. Begin the exercise by contracting your buttocks and extending one leg back to hip height. Hold, then slowly lower your leg back to the starting position. Complete 10 to 12 repetitions and then repeat the exercise on the other leg.
Back Crunch Twist
This exercise strengthens the obliques, your side abs, to correct uneven hips and shoulders. Lie on your stomach with your legs extended. Bend your arms with your elbows out, placing your hands behind your head. Begin the exercise by lifting your upper body a few inches off of the floor on one side. Twist your upper body, bringing your elbow back and keeping your other elbow on the floor. Hold, and then slowly lower, returning to the starting position. Complete 10 to 12 repetitions on each side. his exercise can be performed all on one side or by alternating sides.
References
- "The Book of Body Maintenance and Repair"; American Physical Therapy Association; 1999
- "Keep Moving: Fitness Through Aerobics and Step; Esther Pryor & Minda Goodman Kraines; 2000
- "Stronger Abs and Back"; Dean Brittenham & Greg Brittenham; 1997
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