Poor Posture? Here are some tips!

Achieving better posture is essential for overall health and well-being, as it can help reduce pain, improve energy levels, and prevent long-term health issues. Good posture involves aligning your body in a way that puts the least amount of strain on your muscles and ligaments. Here are several key strategies to help you improve your posture:

1.) Be Mindful of Your Posture (first and foremost):

  • Stand tall: Imagine a string pulling your head up toward the ceiling. This can help you maintain an upright stance without slouching.

  • Align your ears with your shoulders: Keep your head in a neutral position, avoiding jutting your chin forward, which can strain your neck.

  • Check your sitting posture: Sit with your feet flat on the floor, knees at a right angle, and your back supported by the chair. Keep your shoulders relaxed and avoid slumping.

    • Adjust your work environment through ergonomic chair, computer monitor, keyboard and mouse positioning.

2.) Take Frequent Breaks

  • Sitting or standing in one position for too long can cause your muscles to tighten and weaken. Take regular breaks, ideally every 30-60 minutes, to stand, stretch, or walk around. Even small changes in position can help relieve muscle tension.

3.) Be Patient and Consistent

  • Changing your posture takes time and effort, but the results are worth it. The key is consistency—regularly practicing good posture habits and strengthening exercises will gradually lead to improved alignment.

 4.) Strengthen & Mobilize

  • Strengthen: Here are 2 exercises that you can incorporate into your routine to target the upper back to counteract rounded shoulders

    • 1.) Rows (click for videos):

      • Use a resistance band or dumbbells or barbell

      • Bend at the waist, keeping your back flat.

      • Pull the weights towards your torso, squeezing your shoulder blades together.

      • Lower slowly and repeat

      • Perform 2-3 Sets of 8-10 reps with 1-2 second pause on each rep

    • 2.) “A” Hold (click for video):

      • Position yourself with chest on the bench

      • Straighten arms behind with hands near your pockets

      • Pull back the tops of your shoulders and lift arms slightly

      • Hold for time

      • Perform 2-3 Sets, starting with 15 seconds and gradually progressing to 30 seconds plus

  • Mobilize: Improve the range of motion in the upper back and chest.

    • 1.) Chest Openers: To stretch the front of the shoulders and chest

      • Stand or sit tall

      • Bring your elbows and hands together in front of your chest

      • Slowly open up your arms, bringing your arms beside you

      • Perform 1-2 Sets of 10-12 reps

    • 2.) Cat/Cow: Enhance spinal flexibility and mobility. To perform:

      • Start on all fours with your hands under your shoulders and knees under your hips.

      • Inhale, arch your back, and lift your head (Cow Pose).

      • Exhale, round your back, and tuck your chin (Cat Pose).

      • Move smoothly between these positions

      • Perform 1-2 Sets of 10 reps

    • 3.) 3 more Mobility Movements for Upper Back TLC (check out the video):

      • Side to Side Rotations

      • Corntrolled Circles

      • Heel Sit T-Spine Openers

      • Perform 1-2 Sets of 8-10 reps per side

Tips for Success:

  • Your daily posture and environment should be the biggest priority and will manage 90% of the issues!

  • Consistency: Perform these exercises and movements regularly to see improvements.

  • Form: Focus on proper technique to avoid injury and maximize benefits

  • Progression: Gradually increase the intensity or duration as you get stronger and more flexible.

By following these strategies and being mindful of your body mechanics, you can work towards improving your posture, reduce discomfort, and improve day to day function.

Meena Sharif