Poor posture can have an adverse effect on your daily functioning. It can result in discomfort through your entire spinal column. Bad posture can lead to kyphosis, an exaggerated forward shoulder roll. Two underlying causes of kyphosis are weakness in the trapezius and tightness in the chest. Upper extremity strengthening and stretching can be remedies for poor posture.
Posterior Neck Strengthening
An identification cue for poor postural alignment is upper/middle/lower trapezius weakness. The trapezius muscle is on the back of the neck region. Strengthening the middle and lower traps can help bring your shoulders back into a neutral position. The best piece of equipment to isolate the traps are dumbbells. The most ideal body plane to strengthen the traps is face down. Prone "T" formation dumbbell retractions fully integrate the middle and lower trapezius. A "T" is formed between the arms and the torso. Prone "Y" retractions activate more of the upper and middle trapezius muscles. Either lie face down on top of a table or a physio ball. A physio ball adds a deeper challenge because of its unstable surface.
Upper Back Strengthening
The upper back muscles also play a role in proper postural alignment. The rhomboids connect the scapula to the vertebrae of the spinal column. It acts to retract the scapula, which will re-establish your basic shoulder plane. The rhomboids are located under the lower trapezius. Resisted rowing is a classic exercise to strengthen the upper back. Rows can be performed on a variable weight machine or a cable apparatus.
Shoulder Strengthening
A strong shoulder complex will balance the posterior neck area. The medial and posterior deltoids are common targets in a posture exercise program. A seated shoulder scaption is an orthopedic therapy movement designed to build the anterior and medial shoulder heads. Sit on a physio ball, with your hips and knees at a right angle. Hold dumbbells in both hands, with arms completely straight, vertical to the floor, starting just outside the hips. This dumbbell placement prevents friction between the clavicle and humerus bones. Elevate both arms to form the letter "V" out in front of your body. The posterior deltoid functions to extend the shoulder joint. A shoulder extension can be brought about by different pieces of equipment. A theracord or a cable column machine are two popular forms of resistance.
Core Stabilization
Stabilization of your core muscles takes pressure off the cervical area of the spine. When the transverse abdominals are vigorous, the upper spine or neck doesn't need to overexert itself. Prone elbow planks and supine ball bridges are popular core stability exercises. Each exercise forces an abdominal contraction/stabilization, just from varying body positions. The other core muscles that are strengthened during these exercises are the gluteals and hamstrings. These muscles provide solid reinforcement to the spinal column.
Upper Extremity Stretching
An underlying cause of improper posture is tightness through the chest. Most people with poor postural alignment are muscle bound in the pectoralis major or chest. A person who is muscle bound has inelastic and overdeveloped muscles. The way to reduce chest inflexibility is to stretch that given area. Increase flexibility by stretching right after exercise. The doorframe stretch lengthens the muscle spindles in the pectoralis major. Position your right arm at a right angle, with the inside of your arm placed on a door frame. Place your body inside the doorway so that you feel a slight stretch in your right pec. Hold the stretch for 30 seconds. Perform two repetitions for each arm.
References
- "Neuromuscular Rehabilitation in Manual and Physical Therapies: Principles to Practice"; Eyal Lederman; 2010
- "Postural Alignment"; Paul D'arezzo; 2003
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