Poor posture can leave you susceptible to a host of muscular pains.
The common slouch with foreword rolled shoulders as demonstrated below, is particularly problematic. You'll notice how the upper back is quite rounded, pushing the shoulders forward and forcing the head to sit well beyond an ideal position. This posture type can be the primary cause of:
Neck pain
Shoulder problems
Upper back pain
Elbow pain
Numbing in the hand and wrist (carpal tunnel syndrome)
Headaches
Acid reflux
Constricted respiration
low back pain
Below is a more ideal posture, with the head sitting on top of the shoulders, and the upper back demonstrating much less of a rounded appearance.
Telling yourself to stand up straight is good but it's going to take more than that.
This exercise may not look like much, but boy it works!
You have to be attentive to details on this exercise; it's not for someone who just wants to get it done and out of the way. Follow the sequence closely
#1 Stand about 2 feet from a wall.
#2 Lean back onto the wall with your knees partially bent.
#3 Presses your lower back into the wall and draw your chin inward while keeping the back of your head in contact with the wall. Maintain all areas of your back flat and in contact with the surface. Be certain that there are no spaces between your back and the wall, from your buttock to your neck. The only space that you won't be able to completely close is behind your neck.
#4 Raise your arms back and try to make contact with as much surface area of the wall as possible. Try to keep your shoulders and arm in contact while maintaining step 3.
#5 To increase traction up the back and neck drag the back of your head up the wall while maintaining the contact. Think that you want to touch the back of your neck to the wall.
#6 Maintain all features of the movement while you deep breathe. Hold for 1 min- relax- then repeat 2 times. Do the exercise every day.
Developing poor posture didn't happen over night, so be patient with the exercise and give it some time.
The common slouch with foreword rolled shoulders as demonstrated below, is particularly problematic. You'll notice how the upper back is quite rounded, pushing the shoulders forward and forcing the head to sit well beyond an ideal position. This posture type can be the primary cause of:
Neck pain
Shoulder problems
Upper back pain
Elbow pain
Numbing in the hand and wrist (carpal tunnel syndrome)
Headaches
Acid reflux
Constricted respiration
low back pain
Below is a more ideal posture, with the head sitting on top of the shoulders, and the upper back demonstrating much less of a rounded appearance.
Telling yourself to stand up straight is good but it's going to take more than that.
This exercise may not look like much, but boy it works!
You have to be attentive to details on this exercise; it's not for someone who just wants to get it done and out of the way. Follow the sequence closely
#1 Stand about 2 feet from a wall.
#2 Lean back onto the wall with your knees partially bent.
#3 Presses your lower back into the wall and draw your chin inward while keeping the back of your head in contact with the wall. Maintain all areas of your back flat and in contact with the surface. Be certain that there are no spaces between your back and the wall, from your buttock to your neck. The only space that you won't be able to completely close is behind your neck.
#4 Raise your arms back and try to make contact with as much surface area of the wall as possible. Try to keep your shoulders and arm in contact while maintaining step 3.
#5 To increase traction up the back and neck drag the back of your head up the wall while maintaining the contact. Think that you want to touch the back of your neck to the wall.
#6 Maintain all features of the movement while you deep breathe. Hold for 1 min- relax- then repeat 2 times. Do the exercise every day.
Developing poor posture didn't happen over night, so be patient with the exercise and give it some time.
I have noticed tremendous change in my posture since I started to do this exercise a few months ago. It makes me feel as if my spine is getting longer and my shoulders are rolling back where they should stand. What I like the most about this exercise, is that it can be done virtually anywhere. Great for anyone doing computer work!!
I totally agree! This exercise is a staple for injury prevention and should be a part of any serious strength training program.