Unfortunately, few of us exhibit good posture, let alone perfect posture. In fact, poor posture often develops so gradually that you may notice its symptoms (back and neck pain, tightness and stiffness, increased injury and some loss
Luckily, you can correct your posture by incorporating some simple posture exercises and stretches into your workout program.
Proper Posture Defined
Good posture results when the muscles of the body align properly, allowing for efficient movement. When your body's muscles and joints are balanced and supported, you're better able to perform everyday activities, such as squatting to pick up laundry or running down a flight of stairs efficiently.
When you are poorly aligned, the joints in your body (e.g., shoulders, spine, hips, knees and ankles) do not fit together properly. This causes some muscles to work harder than others. Over time, those muscles become tense while the others weaken, creating muscular imbalances that slowly devolve into poor posture. As posture deteriorates further, joint movements become restricted and the differences between tense and weak muscles places greater stress on your joints, which then have to compensate. This causes pain, stiffness and loss of motion throughout the body. But fix these imbalances, and your posture (and the pain associated with it) will improve.
A qualified personal trainer can provide information about your posture by observing it during a comprehensive fitness assessment. In many cases, a plumb line hanging from the ceiling can be used as a vertical line of reference. The trainer can position you along this vertical reference point. Ideally, the vertical cord should line up with your ear, shoulder, hip, knee and ankle. More often than not, our
Improve Your Posture in 4 Easy Steps
So what can you do to improve your posture? Your personal trainer may recommend specific exercises for you, based on the findings of your
Step 1: Strengthen Your Core
Good posture starts with a strong core, which includes the abdominals (both the rectus abdominals that form the "six-pack" and the deeper transverse abdominals below them), lower back, obliques and hips. Strong core muscles don't just keep your back healthy and resistant to pain and injury; they also hold your body upright, improve balance and enable you to move your body with greater control and efficiency. If any (or all) of your core muscles are weak, other muscles have to compensate, resulting in loss of motion, weakness and pain. In fact, you can alleviate and prevent low-back pain through regular core training.
Sample exercises that strengthen these core muscles:
- Basic crunches (rectus abdominals) (and other variations of the crunch, as long as you're avoiding full sit-ups)
- Side plank (obliques)
- Crunches with twist (
- Standing side bends (obliques)
- Plank hold (transverse abdominals) Note that any isometric core exercise will also work these deep muscles, as will many Pilates exercises.
- Back extensions (lower back)
- Slow swimming (bird dogs) on ball (lower back)
Step 2: Fix Rounded Shoulders
Rounded shoulders, although common, are actually a
Sample posture exercises that strengthen the upper back:
- Reverse dumbbell
- Rows with resistance band
- Standing chest stretch (chest, shoulders)
- Standing quad stretch (quads, hips) <
Step 3: Neutralize Tilted Hips
When viewed from the side, your hips should be neutral and level. Some people's hips tilt forward, a
Sample exercises that strengthen the hamstrings and glutes:
- Core exercises listed above (
- Bridges (hamstrings and glutes)
- Leg curls with medicine ball (hamstrings)
- Single-leg hamstring flexion with ball (hamstrings,
- Standing quad stretch (quads, hips)
- Kneeling quad and hip stretch (quads,
Step 4: Retract a Forward Head
When driving your car, how often is your head touching the headrest behind you? More often than not, your head is forward, not even touching the headrest that is behind you. Hours, days and years of driving a car, watching TV or working in front of a computer tighten the front and side neck muscles and weaken the deep and rear muscles of the neck. Most people think of the back and shoulders as keys to good posture, but the position of your head and neck is just as important. When viewed from the side, your ears should be above your shoulders. But most people's heads (and therefore ears) push forward of the shoulders; this is usually accompanied by a protruding chin and rounded shoulders (see "step two" above). The muscles at the front of your neck must be strong enough to hold your head directly above the shoulders (instead of forward). By fixing the tight and weak areas of the neck, your head will once again center itself just above the shoulders—a sign of proper posture that may also decrease chronic neck pain caused by these imbalances.
Sample exercises that strengthen the weak neck muscles:
- Neck retraction exercise (upper
trapeziusand deep cervical flexors): Elongate the back of your neck by gently pulling your chin straight in as if you are hiding behind a tree and don’t want your head to stick out past its edge. The highest point ofyour body should be the top back of your head. This counters the tendency to slip into a forward head posture.
- Headrest exercise (upper
trapeziusand deep cervical flexors): While driving, practice pulling your chin in and pushing your head into the headrest behind you for a few seconds at a time, then releasing. If you have a high-back chair that you sit in at work, you can do this during your workday, too.
- Neck stretches (scalenes and sternocleidomastoids) Use minimal force to prevent injury to the spine.
Myofascialneck release with foam roller (to decrease neck stiffness and tightness)
As your posture improves, you will look younger and thinner and appear more confident. You'll also feel better, prevent back pain and improve athletic performance. Why wait for