When someone suffers from bad posture, it is usually the result of an unnatural curvature of the thoracic spine, called kyphosis, or weakened muscles in the back. Kyphosis is most often seen in the elderly as a result of osteoporosis, but progression of this disease can be slowed by performing weight bearing exercises. There are many gym exercises that have the ability to help to straighten posture.
Lat Pulldown
This exercise is most often performed on a lat pull down machine, which has a bar attached to a cable at the top and an attached bench forming a 90 degree angle with the machine. To perform the lat pull down, face the machine and grab the bar with both hands and position them wider than shoulder-width. With your arms extended, pull the bar with you as you straddle the bench and plug your knees under the thigh pad. Once you are seated with your feet flat on the floor, contract the muscles of the core and lean back slightly, increasing the angle between your thighs and back by 10 to 15 degrees. Keeping the core muscles engaged, pull the bar down to nearly chest height. Pause and slowly return to the top.
Upright Cable Row
Using a cable machine, attach a straight bar to a low-pulley cable. Facing the cable machine, turn your palms toward your body and position your hands shoulder-width apart on the bar. Slightly bend the knees and contract the core. Retract and depress the shoulder blades. Bend at the elbows as you lift the bar a little higher than chest height without arching your back. Pause and extend the arms to lower the bar back to its starting position.
Bent-Over Cable Row with Rope
To prep for this exercise, position the pulley of a cable machine at the lowest point and attach a rope to it. Facing the pulley, grab both ends of the rope with each hand and take a couple steps back from the machine to allow tension in the cable. Slightly bend your knees as you engage your core and flex forward at the hip to about 45 degrees. Retract the shoulder blades and extend your arms as if they are a part of the cable. Force your elbows close to your body as you pull them back into a flexed position. Extend your arms to return to the starting position.
Barbell Pullover
The latissimus dorsi are the major muscles worked during the barbell pullover. Holding a barbell with your hands shoulder-width apart and palms facing down, lie supine on a bench. Position your body so that your head is toward the end of the bench. To prevent arching of the back during the pullover phase, bend your knees and place your feet flat on the bench. Raise the barbell vertically above your shoulders by extending the elbows. Engage the muscles of your abdomen to flatten your lower back onto the bench. Slowly lower the bar overhead until the arms are extended nearly parallel to the floor. Pause and return to the starting point without arching your back.
References
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
- "Human Anatomy & Physiology"; Marieb & Hoehn; 2007
- Cleveland Clinic: Posture for a Healthy Back
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