Fix Your Posture!

These days, a daily routine might look as such: drive to work, with shoulders protracted, chest caved in, and a hump in the thoracic spine. At work, sit at your desk in the same position. On the drive home, mimic your morning commute posture, and to top it all off, slouch in front of the television at night. Its no wonder most of us show horrible thoracic spine mobility and that "hunched" over posture.

While it is understandable that you need to perform those daily tasks (except the television part), there are ways to overcome those posture inhibitors.

First, we can stretch the muscles that become too tight from sitting all day long. Second, we can strengthen the opposing muscles to help "pull back" the shoulder blades.

Here are some quick tips:

Pectoralis major stretch (chest):

Stand at the end of a wall or in a doorway facing perpendicular to a wall. Place the inside of your bent arm on the surface of the wall. Position the bent elbow shoulder height and turn your body away from positioned arm. Hold that stretch for at least 20 seconds and repeat with opposite arm.

Anterior Deltoid stretch (shoulder):

Sit on the floor. Lean back and place your hands flat on floor behind your body slightly wider than shoulder width with your fingers positioned away from your body. Slide your hips forward away from your hands. Hold that stretch for at least 20 seconds.

Barbell Row (strengthens rear deltoids):

Bend your knees slightly and bend over a bar with your back straight, approximately horizontal to the floor. Grasp the bar with a wide overhand grip. Keeping upper arm perpendicular to your torso, pull the barbell up toward your chest until your upper arms are just beyond horizontal to the floor.

Dumbbell Reverse Flye (strengthens rear deltoids):

Grasp dumbbells to each side of your body. Bend your knees and bend over through your hips with your back flat and close to horizontal to the floor. Bend your elbows slightly and have your palms facing together. Raise your upper arms to sides until your elbows are shoulder height.

By adding these stretches and strengthening movements into your daily routine, you can fight against bad posture, and keep your shoulders, neck and back pain at bay!

-Eric, Trainer, FT Newtonville

http://www.fitnesstogether.com/newton