I’ve got something to tell you so you better sit down for this…actually, don’t sit down. Stand up…and remain standing because sitting is making you sick! Sitting for long periods of time can have a variety of bad effects on the body and poor posture is one of them. But, take a deep breath and relax because I’m about to help you out with that.
Most people overlook poor posture as just something that happens as we age but that doesn’t have to be true. Poor posture can affect your breathing, mood, your blood pressure and also lead to headaches and back pain---just to name a few. Sitting all day at a desk is terrible for your posture but now we have a new risk factor…the dreaded cell phone. We now spend an average of 2.8 hours a day on our phones texting, playing games and taking selfies and the bad effects of doing this all day has even brought about a new term…text neck!
Consider this---your head weighs about 10-12 pounds (I’ve been told that mine contains mostly air so I come in at around 4.5 pounds) As your head migrates forward, just like it does when using your phone for texting etc, that 10 pounds has now become 60 pounds for your neck muscles to deal with. The cumulative effects of rounding your shoulders and migrating your head forward and being seated all day is what leads to poor posture but I’m about to deliver some good news. There is something you can do to correct poor posture that is quick and easy to do.
Introducing 5 exercises that you can do every day to correct your posture! I know…I could have stopped at 3 exercises but you deserve the best so I pulled out 2 more of my closely held secret moves as a bonus. Now, these 5 exercises address a couple things that are going on in your body when you have poor posture---muscles that need to be stretched because they are over-active from overuse and muscles that need to be activated (strengthened) because they have become stretched and weakened. Ok…ready? Here they are:
Head Retraction
Begin seated, or standing, looking forward with shoulders back, neutral posture. Attempt to draw head directly backwards but maintain a level head position. Do not tilt head up or down. Hold for two seconds. Return to starting position. Beginners should start with 3 sets of 10 repetitions. This strengthens weakened muscles in the neck---the muscles that draw your head back over your shoulders where it belongs
Shoulder Retraction
Begin standing with good posture. Shoulders should be back and head up. Bend elbows to 90 degrees and keep elbows near sides. While maintaining good posture, draw shoulders back squeezing shoulder blades together (This is the important part---that’s where the magic happens). A stretch may be felt in the chest and front of shoulder. Do not allow shoulders to raise upward in a shrugging movement. Hold for 5-10 seconds. Beginners should start with 3 sets of 5 repetitions. This move strengthens the back muscles that draw your shoulders back, correcting that hunched over look.
Doorway Chest Stretch
Place forearm on wall, or doorway, with elbow bent at 90º. Elbows should be slightly below shoulder level. While maintaining forearm contact, lean body into doorway until gentle stretch is felt in the chest and shoulder. Hold for 20-30 seconds. Beginners should start with 3 repetitions on each side. If we are going to strengthen the back muscles then we need to also correct and stretch what is drawing our shoulders forward---the chest muscles. This exercise addresses that perfectly.
Standing Hip Flexor Stretch
Begin standing in front of a chair about 18 inches away. Place one foot flat on the chair seat. Slowly allow hips to glide slightly forward until a gentle stretch is felt on the front of straight leg. Hold for 20-30 seconds. Beginners should aim for 3 sets each per side. When we sit all day, our hip flexors become tight so this move is key to preventing back pain and correcting posture.
Glute Hip Bridge
Begin lying on floor, facing up. Bend knees so feet are firmly on floor and arms extended. Activate core muscles. Lift hips off floor to attain a bridge position with knees, hips, and shoulders in alignment. Slowly return to start position. If you feel some cramping in the back of the thigh, simply scoot your feet closer to your butt. A simple hamstring stretch, before and after, may prevent this from happening. Beginners should aim for 3 sets of 10 repetitions. This move activates that butt muscle that has become weakened over time by sitting all day
Ok…you may sit down now.