August 30, 2008
Topic:
Improving Posture Through Exercise
I am very fortunate to work with many types of clients from young and athletic to senior citizens just starting an exercise program. But one of the things that I see most often is poor posture. Today I’m going over a few things that lead to bad posture and what you can do to prevent it.
Chair sitting - Unfortunately the human spine was never designed to sit in a chair for several hours straight. When we sit, we naturally hunch over a little, often times to get a better look at the computer screen. This causes forward shoulder rotation and weak upper back muscles that lead to a hunch back look. Try this. Replace your chair for a Swiss ball. A study done in Europe recently had students and teachers of a small private school do this. The results: huge increases in spinal and lower back health. Try it. If a Swiss ball is not an option at least consider a chair without a back on it.
Muscle imbalances – Listen up teenagers. Over 90% of all the athletes have what they call forward shoulder rotation. This is due to the fact that the pectoral muscles have hypertrophied and shorten but the opposing muscles haven’t been worked. This not only looks funny but can lead to shoulder issues down the line. I know all the girls like the chest, but for every set of horizontal pressing you do, you should pair it with a horizontal pull. This will add balance and improve posture.
Severe injury - If you have, for instance a serious knee problem and you don’t address it, it will impact your natural walking gait which can lead to low back problem, hip pain, neck pain, etc. Please do not ignore an injury. If it’s serious talk to your doctor and consider hiring a physical therapist (not a personal trainer) to help address the problem.
Questions from Viewers (via our website):
Jana
What’s the best way to stay in shape while traveling?
Diane
I have a bad hip. What’s a good way to exercise my legs without hurting my hip?
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