Improve Posture with Simple Exercises

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Ever been told “sit up straight” or “bring your shoulders back”?

Many people still don’t realize how posture is important for pain-free daily activities. Nowadays it’s not just people working at desks for long periods of time but you’ll notice how posture is getting worse with more individuals on small electronic devices that cause more slouching and head-forward posture.

When assessing your current state to improve posture, we need to look at the mobility of the area, muscle tightness, and weakness. Many individuals have rounded shoulders and chin forward posture which can be due to an imbalance in the muscle strength and also muscle tightness, which causes poor mobility and increased pain.

Check your own posture:

Have someone take a picture of you from the side, and look for the following signs:

  • Head forward, chin stuck out
  • Shoulders rounded forward
  • Curved upper back that looks like “hump-back”
A few exercises to improve the strength in the postural muscles and stretch out the tight areas:
  1. Scapula Setting
    Think of bringing shoulders down and back without pushing out the chest, hold for 10 seconds.
  2. Chest Stretch
    Stretch your chest 2-3 times daily, just find a doorway and hold the stretch for 30 seconds.
  3. Y-Raises
    Ensure to retract your shoulders first, think about “squeezing a pencil in between your shoulder blades”
  4. T-Raises
    Have arms in line with shoulders, thumbs to the ceiling and raise your arms up.

Be conscious of your posture in daily activities such as walking, sitting or performing any activities and with a little work, you’ll be sitting up straight again!

Any questions about these exercises or any other injuries, please contact an Athletic Therapist at your club.


Article written by Ashley Ellett, Certified Athletic Therapist

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