The perfect posture
Sitting at a desk all day? Working on a computer a lot? Reading, writing, driving a car, or looking after small children? If you have answered ‘yes’ to some or all of these questions, chances are you have some corrections to be made with your posture.
In today’s world, a forwardly rounded posture is a common thing. With so many activities needing to be performed in a seated or bent over position, it has become a priority for personal trainers, exercise physiologists, physiotherapists and other health professionals to prescribe exercises, stretches and treatments to counteract the ill effects that extended time in these positions have on the body. It has become so common a problem that many of these professionals now refer to sitting as ‘the new smoking’ due to the long term detrimental effects it causes!
To help correct your posture, we usually want to stretch the muscles at the front to relax and ease the muscle tension, and strengthen the muscles at the back to pull you back into a straight standing position.
Sitting down and hunching forward causes tightness in the anterior chain (the front of the body) and weakness in the posterior chain (the back of the body). To help correct your posture, we usually want to stretch the muscles at the front to relax and ease the muscle tension, and strengthen the muscles at the back to pull you back into a straight standing position. The most common muscles that need stretching are the muscles of the chest, shoulders and the front hip flexors including the pecs, anterior deltoids and psoas, while the most common muscles to be strengthened are the back muscles including the lats, rhomboids, glutes and hamstrings.
5 tips to help you correct your posture
- Foam Roller Pec Stretch
This is a great stretch for the chest and shoulders that is easy to do and is very effective for relieving muscle tension. Foam rollers are versatile, easy to use and can be kept in the home or office for everyone to benefit from. - Kneeling Hip Flexor Stretch
Another excellent stretch for the anterior chain that can be performed anywhere without equipment. - Deadlift
This compound movement is one of the most important human movements and is great for strengthening the back, glutes and hamstrings. Can be performed using dumbbells, barbell, kettlebell and more. - Standing Row
An excellent exercise for lat and rhomboid strengthening and very important for postural integrity especially for females. - Reverse Fly
Another great exercise focusing on scapular retraction and postural correction. Can be performed with dumbbells, cables, resistance bands and more.
Alongside regular stretching and strengthening exercises, one should try not to do an activity for extended periods of time in the same position (eg: sitting). The best way to avoid this becoming a problem is to set an alarm to go off once an hour while you are working. When you hear the alarm, take 3-5 minutes to get up, walk around and stretch. It’s an easy and effective way to give your body the break it needs. Another great idea is to make time in the middle of the day to have a training session. It will not only get you out of your seat and doing exercise, but will relieve any work tension you may have, help you bond with your work mates and increase your productivity!
Set an alarm to go off once an hour while working. When it goes off, take 3-5 minutes to get up, walk around and stretch!
It’s not hard to help your posture, it’s just about doing the right things regularly and correctly. For a postural assessment, help with any exercises, or if you want to book your lunchtime training session in, get in touch with us so we can help you!
See you in the gym,
Michael.