Many of us spend long periods of time sitting in front of a computer screen, in a car or at a desk, which can adversely affect your posture. Common indicators of poor posture include a rounded upper back, a flat lower back and forward head position. Poor posture not only looks bad, it can also be the cause of back and neck pain, have a negative affect on your digestive system and cause tension-related headaches. There are numerous exercises you can perform that will help to improve your posture.
Bruegger's Postural Relief Exercise
Bruegger's postural relief exercise is designed to undo the effects of spending a long time sitting. Perform this exercise for 30 to 60 seconds every hour or so. Sit on the edge of your chair with your feet flat on the floor and your hands by your sides. Lift your chest, arch your lower back slightly and point the crown of your head directly up at the ceiling -- think tall. From this position, turn your palms outward, shrug your shoulders down and back and rotate your hips outward. Hold this position for the desired duration and then relax.
Make a conscious effort to be aware of your posture between bouts of this exercise and eventually you will adopt good seated posture automatically. Bruegger's postural relief can also be performed while standing.
Modified Cobra
The modified cobra reverses the effect of spending long periods hunched over by placing your spine in an extended position and is a variation of a traditional yoga pose. Lie on your front with your legs straight, your hands beneath your shoulders and your forehead on the floor. Lift your head, contract your back muscles and gently press with your arms to lift your upper body off the floor. Rest on your elbows and place your forearms on the floor -- you should look like you are reading a book while lying on the beach. Hold this position for 60 seconds or more -- the longer the better. Make sure that you keep your shoulders down and relaxed and breathe slowly and deeply throughout the exercise.
Doorway Chest Stretch
Poor posture is often the result of tight chest muscles -- this is especially the case if you have rounded shoulders and/or a hunched upper back. To stretch your chest, stand in an open doorway and place your forearms on the vertical sides of the door frame. Position your elbows so they are level with your shoulders and your palms are facing forward. Adapt a staggered stance and lean your chest between your arms -- gently use your legs to apply the stretch to your upper body. Try to increase the depth of the stretch as you feel your chest muscles relax. Hold this position for 30 to 60 seconds, then release.
Bent-Over Barbell Row
The muscles between your shoulder blades -- your middle trapezius and rhomboids -- are responsible for holding your shoulders back. If these muscles are weak and your chest muscles are tight, you are likely to develop a rounded upper back. You can strengthen these muscles by performing barbell bent-over rows. Grasp a barbell with a wider than shoulder-width overhand grip. Stand with your feet hip-width apart and your knees slightly bent. Lean forward from your hips until your body is inclined to around 80 degrees. Do not allow your lower back to round out; this may result in injury. Lead with your elbows and bend your arms to pull the bar into your chest. Hold this most contracted position for one to two seconds and then extend your arms to return to the starting position. Try to keep your wrists straight and your upper arms perpendicular to your torso when performing this exercise.
References
- Balanced Life Chiropractic Center: Bruegger's Postural Relief Exercise
- "Posture, Get It Straight! Look Ten Years Younger, Ten Pounds Thinner and Feel Better Than Ever"; Janice S. Novak; 2006
- "Stretching: 30th Anniversary Edition"; Bob Anderson, Jean Anderson; 2010
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