Posture Improvement

Why Is There Such A Need For Posture Improvement?

Have you ever felt like you were slumped over too much and in need of posture improvement?

Well bad posture and rounded shoulders are actually a lot more common than you think! And the scary thing is posture is so important and there are so many benefits to having better posture.

Posture improvement can actually keep bones and joints in the correct alignment so that muscles are being used properly! Which means you aren’t activating the wrong muscles, but actually using what you need to be in proper spinal alignment.

Better posture also helps decrease the abnormal wearing of joints. So that you are not putting as much pressure on your knees and hips, which is really good as joints can get worn down from the added pressure from bad posture.

Another benefit is it decreases the stress on the ligaments holding the joints of the spine together.

And also prevents the spine from becoming fixed in abnormal positions. This will make sure that your spine is not at risk for any injury and in the place it needs to be to support the rest of your body.

It can also prevent fatigue because muscles are being used more efficiently, allowing the body to use less energy, prevent backache and muscular pain. And overall make you feel better and even look better.

Yes, we know that sounds crazy, but posture improvement can actually make you seem taller, and just overall happier and healthier.

So now that we know what the benefits of proper posture are let’s delve into how rounded shoulders happen.

How Do Problems Like Rounded Shoulders Happen?

So now you are probably wondering how rounded shoulders come about?

Well many things can actually create rounded shoulders including sitting in a rounded position for several hours on end.

Rounded Shoulders

That is one of the most common reasons people have rounded shoulders.

The other thing that can create rounded shoulders is sitting for hours without standing up. So taking breaks from sitting at a desk or watching tv can help create better posture.

The amazing thing about our bodies is that they will start to adjust to any position we put them in. So if you are constantly sitting at a desk with hunched shoulders your body will lay down fascial lines because it thinks it needs to keep you in that position, which can actually be detrimental and cause more problems when in the wrong position.

So now we know what can cause us to have bad posture, we need to know for posture improvement.

Exercises To Reverse Bad Posture

There are so many exercises to help reverse bad posture, but a few that really stand out and can help strengthen core and work on extensions.

Let’s start with a core stabilizer which will be single leg extension.

The core is one of the most important muscle groups to strengthen when it comes to fixing bad posture. This exercise also helps with stabilizing the pelvis, which helps maintain perfect posture, alignment and lead to overall posture improvement.

Core Stabilizer: Single Leg Extension

For this exercise you will start by laying down and slowly exhaling your breath and pulling your navel in towards your spine.

From there pull in your knee into your chest while maintaining neutral spinal alignment.

Extend your other leg straight at about 45 degrees off of the ground. Maintain neutral spine and core alignment. Try repeating this 5-10 times each side.

Cobra Pose: Back Extension

This is another great exercise that will help aid posture improvement and promote a healthy spine.

This move will strengthen your erector spinae, which are your back muscles that extend your spine and actually help prevent slouching and bad posture.

You will start by laying on your stomach with palms flat near your rib cage.

Slowly extended your legs straight behind you and press the top of your feet into the ground.

Exhale slowly and pull your abs up towards your spine.

Try to lengthen out your spine, and slowly raise your head and chest off the floor.

Keep your pelvis even and square and relax your neck.

Slowly lower yourself back down to the ground.

Repeat this anywhere from 3-10 times make sure you are focusing on exhaling your breath as you press up and down.

Crossover

The Crossover helps with the entire core, especially the obliques.

For this you will again exhale strongly and pull in one knee into your chest while you extend your other leg straight and try to rotate your torso towards the knee that is bent.

Slowly switch legs while you pull the other knee into your chest and keep rotating your torso.

Make sure to repeat this 3-10 times.

Pilates Roll-Up

This exercise is great for posture as it helps work your rectus and transverse abdominis, and obliques. 

This will help posture improvement by keeping your shoulders and chest open.

To begin this exercise you will start on your back with your legs straight and your arms reaching overhead.

Using your breathe, exhale and pull your naval in, creating a “c” shape with your body.

Roll up as slow as you can, reaching your arms off the floor and slowly peeling one vertebra at a time off the ground until you are completely sitting up with your legs extended forward.

And then slowly exhale your breath again and slowly roll back down.

Repeat this 3-10 times.

Plank Pose

This exercise is great to strengthen your obliques and transverse abdominis.

You will start on your hands and knees with your palms under your shoulders.

Extend both legs straight behind you, toes tucked under in a push up. Pull your abs and gaze down at the floor.

Hold the plank until you start feeling tired and then repeat 3-10 times.

The Key To Posture Improvement = PRACTICE!

Just remember hunched shoulders don’t happen overnight, and proper posture won’t happen overnight either!

Make sure to keep practicing this exercises daily, as well as, make sure to remind yourself if you are working at a desk or watching tv to stand up every 15-30 minutes and just walk around.

This will give you less time in that fixed hunched position.

Also just remind yourself to engage your core, and focus on expanding your chest when sitting.

It will definitely take time but the benefits are amazing and better posture will help you in so many ways. It will help you lead a healthier and pain-free life.

So include some of the exercises we recommend and don’t forget keep giving yourself break from sitting, and in no time you will see results!


Tony G
Tony G

Anthony is a fan of all things gym related. Growing up very overweight and out of shape, Anthony whipped himself into shape and stunned his entire community becoming a "fitness guru". Tony then set his sights on strength sports (Weightlifting/Powerlifting/Strongman) and learned all about body mechanics, mobility work and injury prevention. Tony found his true love in the strength sports, particularly Olympic Weightlifting. He earned a Bachelor of Science (B.S.) degree from Fitchburg State University in Exercise and Sports Science. He is also a Certified Strength and Conditioning Specialist (CSCS) with the NSCA.

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