The Schmooze

Applying and Maintaining Good Posture

Monday, January 14, 2019

 

Posture is such an important topic to discuss. If you train with me, you know I am a stickler for good posture. It is the first thing I will address with you and something I will continue to correct and improve. Everyone should be working on improving their posture. In this day and age it is even more important then ever. With computers, smart phones and tablets, we are all in a state of bad posture for most of our day, looking down at our devices or remaining in a seated position for extended periods of time.

 

So how can you improve bad posture?

First, you must be aware of it. Start by assessing the way that you sit, stand, walk, drive, exercise, etc. Are you doing these things in good or bad posture? Are you hunched over with a rounded upper back? Is your upper body tense with shoulders shrugged up towards your ears? If so, let’s make improvements to this by:

 

1) Pushing your shoulders down and away from your ears

2) Opening your chest 

3) Retracting your shoulder blades back

 

Learning to do these few things will make a world of difference in your posture. Make some self-checks during the course of the day and apply those adjustments. 

 

Next, you need to work on strengthening some of the major muscles that help support good posture. Most people will be in a rounded shoulder state for most of the day. In this position the back muscles become over stretched and the chest is compressed. In order to reverse this you need to strengthen the back muscles. For this reason I will specifically focus on exercises for the upper and mid part of the back including the Rhomboids, Trapezius and Latissimus Dorsi muscles. 

 

Here are some specific exercises to include in your routine to help strengthen these muscles and improve posture:

 

1) Wall retractions

2) Seated retractions on cable row

3) Seated cable narrow rows

4) Shoulder shrug/retraction on cable lat pull

5) Lat pull down

 

See video for instructions on how to execute these exercises.

 

 

 

Most bad posture can be corrected or improved with awareness and strengthening exercises. Like anything, it takes consistency and work.

 

 

JOY KUBELKA

 

•  ISSA Certified Personal Fitness Trainer

•  AFFA Certified Group Fitness Instructor

•  NASM Certified Fitness Nutrition Specialist

•  Specialize in: - Kickboxing - Strength Training - High Intensity Interval Training (HIIT)

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