Do you have poor posture?………
This is aimed at those who work in a corporate environment and are sat at a desk for 7 hours plus on a daily basis. We are a nation of poor posture and mechanically move in such a way that doesn’t resemble a healthy muscular and skeletal structure.
For those of you in an office environment, poor posture is emphasized. You only have to glance over to your colleague and see hoe internally rotated their shoulders are (looks very similar to slouching, but their shoulders are pulled forward in this case). Over time you will notice individuals with a “hump back” which is lengthening the upper back. This can over-stress the lumbar spine which will stress discs the make up the cervical and thoracic regions of the spine.
Having poor posture at work will create small niggles that will decrease your productivity. Sitting all day with a sore back is not nice but will also see your productivity levels plummet. At Weights 4 Women we believe you should be happy in and out of the gym, as most of your time will be spent away from the free weights and cardio equipment.
All is not lost, I am going to give you 3 bits of advice to help you get your posture back in control.
1) I have mentioned this exercise in the past, the band pull apart. Thera bands can be picked up in many shops and I have also seen them in large supermarkets in the past.
Take hold of the band at arm’s length around shoulder width apart. Keeping your arms straight pull the band apart till it is stretched across your chest, squeezing your shoulder blades together.
I like to use a fast (ish) concentric (pulling the band apart) and a very slow and controlled eccentric (taking the stretch away from the band and returning to the start position). After the concentric phase when you’re in a fully stretched position, hold the contraction for 2 seconds!
3-4 sets of 15 reps / 2-3 times a week
For a picture demonstration of the band pull apart, be sure to check out previous Weights 4 Women article here – http://www.weights4women.com/improve-your-posture-the-band-pull-apart/
2) If you train in the gym, for every chest movement you do, Include 2 back exercises. This well help to strengthen the weaker muscles in the upper back and the rear deltoids helping to pin your shoulder blades back.
3) Stretch your chest and shoulder muscles multiple times throughout the day. I like to use the door frame stretch for this. Stand in between a door frame, resting your arms at shoulder height at each side of the door frame. Keeping your arms in place, step forward till your arms are behind you. You should feel a strong stretch across your chest and shoulders.
Hold for 15-20 seconds, 3-4 times.