Sounds like the “The 3 Musketeers”. Quite true, I would say. Usually, poor posture combines all these three elements, which gives the result of a hunchback creature. Rounded shoulders, with an exaggerated curvature of the upper back and the forward positioning of the head which create a significant imbalance of the muscles and the body alignment.
You have noticed in the lateral photo you took for the DIY Assessment that the imaginary line is not passing through our feet-knee-hips-shoulder-ear, so that means your body is not correctly aligned. Haven’t done the test yet? Take a minute to find out the type of posture you have by taking the DIY Posture Assessment. Together, we will pass through your evaluation, establish your muscular and articular deficiencies and find the best solution to your problem.
Poor posture of the upper back with rounded shoulders, kyphosis and forward head has a huge impact on the muscles located in the area: neck and chest muscles are tight which can compromise the stability of the spine and reduce its range of motion. Forward head, also called text neck, is due to the fact that we are hunched over our phones and computers all day. Our neck is designed to be aligned to our spine and it weights ~ 10-12 pounds. Every inch forward adds 10 pounds of tension to our spine and shoulders. This posture occurs with the excessive using of laptops and mobiles hunching over our desks. Why is having good posture is even so important? Find out the bad effects of poor posture here.
Now that you are aware of your posture type, let’s do some exercises. We put together for you some simple stretches and exercises focused on strengthening your back muscles to improve your posture.
- dress comfortably
- do it barefoot. Why? Because going barefoot stimulate your proprioception, improves the muscles alignment and the stability of the ankle
- control your breathing by inhaling gently and exhaling firmly
- do these exercises 5 times/week 15 minutes/day
- try to control your posture and keep your back as straight as possible
Here are some exercises for you to try
- Owl twist head: Take a breath in and drop your head forward. Hold this position for 5 to 10 seconds. Exhale and raise your head. Hold this position for 5 to 10 seconds. Repeat the stretch 5 times in each direction.
- Neck release: Place your left hand on the top of your head and slowly tilt your head to the left and to the right. Hold the position for 5 to 10 seconds. Repeat 5 times each way.
- Chest release: Standing, lift your arms up to your shoulders level, with your palms seeing forward. Repeat 10 times.
- Owl vigilante stretch: Place your both arms behind your head. Try to pull your elbows behind as keeping your head aligned to your body. Repeat 5 times.
- Wings rolls: Try to find a proper standing position with your feet apart. Take a breath in, and lift your shoulder upward toward your ears. When exhaling, let your shoulders roll back. Repeat 5-10 times.
These exercises help you strengthen your muscles and correct your posture. In order to reach a confident and strong posture you have to integrate these exercises in your daily routine. We build for you an entire program of 30 days with individual exercises, powerful tips and other resources regarding your type of posture.