Slouching

Do you have bad posture where you slouch forward because it's the most comfortable? I sure do.

There are many different exercises us “slouchers” can do to strengthen our back and bring our shoulders forward.


1. Band Pull Apart: strengthen the muscles that lie between your shoulder blades. These muscles are responsible for pulling your shoulders back and holding good posture. Grab a resistance band and raise your arms in front of you with your arms extended and your elbows slightly bent. Pull your arms outward and stretch the band across your chest. Slowly return to the starting point and repeat. This exercise performed using a chest expander device or a resistance band. Perform three to five sets of 12 to 20 repetitions spread throughout your day.

2. Doorway Chest Stretch: A slouch can be result in tight chest muscles, which pulls your shoulders forward. To stretch your chest muscles, stand in a doorway with your forearms resting on the vertical door frame and your elbows level with your shoulders. Stand in a split stance, and push your chest forward and between your arms. Relax as much as you can, and hold this position for 30-60 seconds. Perform this stretch three to five times a day, especially after long periods of sitting.

3. Cobra Stretch: Tight hip flexors and abdominal muscles can pull you forward into a slouched position. The cobra stretch, found in both yoga and pilates, stretching all the muscles on the front of the body will help alleviate a slouch. Lie on your front with your forehead resting on the floor your hands beneath your shoulders and your legs extended. Raise your head and gently extend your arms to lift your upper body off the floor, keep your hips pressed down. Extend your arms as far as feels comfortable, and gently lift your chin up to the ceiling. Hold this position for 30-60 seconds and then relax.

4. Ski Divers: The ski diver strengthens all your back muscles. Stronger back muscles are less prone to the adverse effects of gravity and therefore to slouching. Lie on your front with your forehead resting on the floor and your hands by your side. Rotate your hands outward and squeeze your shoulders back. Contract your butt, press you feet into the floor and lift your head and shoulders off the floor. Hold this position for 20-30 seconds and slowly relax. Perform two to four repetitions.

Reference: www.livestrong.com

 

These exercises really work!