Slouching is normally caused by a combination of three factors: habit, tight muscles and weak muscles. Spending long periods at a desk or driving a car can result in a pronounced rounding of the upper spine, called hyperkyphosis or a dowager's hump. If left unchecked, a hunch can lead to upper-back and neck pain and even digestive and breathing problems. There are a number of exercises that you can perform to help alleviate or prevent a slouch.
Band Pull-Aparts
Band pull-aparts strengthen the muscles that lie between your shoulder blades. These muscles are responsible for pulling your shoulders back and holding you in a good posture. Grab a resistance band and raise your arms in front of you with your arms extended and your elbows slightly bent. Pull your arms outward and stretch the band across your chest. Slowly return to the starting position and repeat. This exercise can be performed using a chest expander device or a resistance band. Perform three to five sets of 12 to 20 repetitions spread throughout your day.
Doorway Chest Stretch
A slouch can be the result of tight chest muscles, which pull your shoulders forward. To stretch your chest muscles, stand in a doorway with your forearms resting on the vertical door frame and your elbows level with your shoulders. Stand in a split stance, and push your chest forward and between your arms. Relax as much as you can, and hold this position for 30 to 60 seconds. Perform this stretch three to five times a day, especially after long periods of sitting.
Cobra Stretch
Tight hip flexors and abdominal muscles can pull you forward into a slouched position. The cobra stretch, found in both yoga and Pilates, stretches all the muscles on the front of your body to help alleviate a slouch. Lie on your front with your forehead resting on the floor, your hands beneath your shoulders and your legs extended. Raise your head and gently extend your arms to lift your upper body off the floor, keeping your hips pressed down. Extend your arms as far as feels comfortable, and gently lift your chin up to the ceiling. Hold this position for 30 to 60 seconds and then relax.
Sky Divers
The sky diver strengthens all your back muscles. Stronger back muscles are less prone to the adverse effects of gravity and therefore to slouching. Lie on your front with your forehead resting on the floor and your hands by your sides. Rotate your hands outward, and squeeze your shoulders back. Contract your butt, press your feet into the floor, and lift your head and shoulders off the floor. Hold this position for 20 to 30 seconds and then slowly relax. Perform two to four repetitions.
References
- "Ultimate Back Fitness and Performance"; Stuart McGill; 2004
- "Posture, Get It Straight! Look Ten Years Younger, Ten Pounds Thinner and Feel Better Than Ever"; Janice S. Novak; 2006
- "Yoga Anatomy: Your Illustrated Guide to Postures, Movements, and Breathing Techniques"; Leslie Kaminoff; 2007
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