Postural problems can be caused by musculoskeletal disorders, ergonomics or spinal disorders. Poor posture reduces your range of motion, adds an excess amount of stress on your muscles and joints, reduces your vital lung capacity and decreases your blood circulation. Most cases of poor posture can be improved by posture exercises that target the upper body, primarily the shoulders and upper and lower back.These exercises strengthen the muscles supporting the spine, improve your circulation and lung capacity, reduce muscle tension and pain, and promote flexibility and mobility in the back.
Back Extension
Strengthening your abdominal muscles is essential in creating a good posture. Your core muscles help to stabilize your hips, spinal vertebrae and internal organs. The muscles increase your range of motion, hold up your body and allow you to move your upper body with a greater level of control. The back extension is an abdominal exercise that will strengthen your core muscles and help stabilize your spinal vertebrae. Begin by lying flat on your stomach. Bring your legs together and extend them as far as possible. Bring both arms behind your head and begin to perform a back extension. Inhale and as you exhale, extend your upper body away from the floor and toward your hip. At the highest possible extension, hold for two seconds. Inhale and return to the starting position. Repeat as many times as desired.
Dumbbell Reverse Flys
Ergonomics refers to health risks related to office work. Rounded shoulders is a postural abnormality that occurs when an individual spends a significant amount of time leaning over a desk, computer or performing repetitive tasks. These forward positions tighten and shorten the muscles in your shoulders, chest, hips as well as your upper and middle back. Stretching and strengthening exercises can be performed to stretch and build these muscles. Reverse dumbbells flys are strengthening exercises that target the muscles in the upper back, reduce rounded shoulders and improve your posture. To perform this exercise, you will need a Swiss ball. Begin by sitting on the Swiss ball. Place your feet flat on the floor and place a dumbbell in each hand with your palms facing down. Lean forward so that your chest is slightly past your knees and extend your arms to the side so that the dumbbells are extended to shoulder level. While performing this exercise, ensure that your arm, elbows and spine remain straight. Perform two sets of 10 to 12 repetitions.
Bridge
Individuals who sit or bend their legs for prolonged periods of time often have a postural abnormality in the hips. This abnormality is referred to as anterior or forward pelvic tilt and is characterized by a significant inward curvature in the lower back. This postural abnormality weakens the abdominal, gluteus and hamstring muscles. A bridge is an exercise that will strengthen these weakened muscles, restore flexibility to the hips and improve your posture. Begin by lying on your back with both arms at your side. Bend your knees and plant your feet flat on the floor. Breathe normally and, as you exhale, contract the muscle in your buttocks and lift your hips toward the ceiling. Inhale and return to the starting position. Repeat this exercise as many times as desired.
Prone Lying Scapular Exercise
Begin this exercise by lying on your stomach and placing a pillow underneath your stomach. Place your forehead on a rolled towel and bring both arms to the side. Bend your elbows to a 90-degree angle and squeeze your shoulder blades together while lifting your arms. Hold this extension for five seconds and perform three sets of 10 repetitions daily.
