A hunched back, a forward head, an anteverted pelvis (hips forward) and rounded shoulders are the symptoms of bad posture. The sedentary lifestyle and a lack of physical activity are often responsible for an inappropriate posture. In the long term, this can have harmful consequences on your health. Discover some tips to implement on a daily basis to adopt a good posture.
Why do we have bad posture?
Poor posture is generally the direct consequence of being too sedentary. At the office, in the car or on the couch, we spend many hours a day in position sitting.
The lack of sports activity is also responsible for this phenomenon. However, athletes are not spared. Indeed, many bodybuilders focus on the visible muscles (pectorals, biceps, shoulders, quadriceps, etc.). This is done at the expense of less noticeable, but equally important muscle groups (back, trapezius, hamstrings, etc.).
The consequences of poor posture
Poor posture can have two types of consequences:
- physical consequences,
- psychological consequences.
As for the physical consequences, not holding on properly leads to problems of muscle stiffness, knee problems and back pain. Indeed, the back pain is frequently linked to imbalances in posture.
Some studies have shown a increased stress levels and the appearance of digestive disorders.
Bad posture is also responsible for psychological disorders. Body language is a powerful indicator of your personality and state of mind. Poor posture reflects negatively on others. On the other hand, a upright posture is synonymous with self-confidence. It is therefore important to pay attention to it.
Exercises to be preferred and to be avoided
There are no exercises to avoid per se. On the other hand, it is essential to integrate into your weight-training program movements that require muscles that are too often neglected. This is particularly true of the rhomboids, the trapezoids or the anterior deltoid. These will help you to straighten your posture.
In this sense, it is in your interest to include in your training sessions strength exercises such as :
- the face pull,
- the rowing at the bar or with a dumbbell,
- l'bird on a sloping bench,
- Y-shaped elevations.
In the same way as the muscles of the upper back and the back of the shoulders, the glutes and the ischios participate greatly in the improvement of posture.
These muscles of the posterior chain are generally less worked than the quadriceps at the gym. However, they play an essential role in the position of the pelvis and help to stand up straight. A few exercises can help you achieve a better posture:
- the deadlift with outstretched legs,
- the hip thrust,
- the extended leg curl.
To correct a posture, the best solution is to call upon a sports coach who will design a customized muscle strengthening program for you.
My 5 favorite exercises to correct bad posture
These 5 easy exercises can be done in the weight room as awarming up or at the end of the session, or at home.
For a perfect execution of these 5 movements, I invite you to watch the video available on my YouTube channel.
Perform this routine for at least 10 minutes three times a week. If your schedule allows it, it is ideal to do it every day.
Exercise 1:
This mobility exercise is to be done with a fitness elastic. If you don't have one, you can use a towel.
Sit in a chair or on a bench, then, holding the rubber band wide, move back and forth over your head. Do at least 2 sets of 10 reps. To make the work harder, simply tighten your grip.
A variation of this movement is to spread the rubber band across its width while holding it firmly, palms up. Throughout the exercise, try to pull your pecs out and lock your shoulder blades in place.
Exercise 2:
Get down on all fours facing a bench or coffee table with your knees on a mat or cushion. Rest your elbows on the bench or table and join your hands in front of you.
While keeping the pelvis in anteversion and the abdominals sheathedHold your head in line with your back and hold the position for a few seconds before releasing. Repeat the operation about ten times.
This movement is very effective because it allows you to work on stretching your shoulders.
Exercise 3:
This exercise is based on the principle of the face pull. You can do it with elastic bands or with the help of a high pulley in the weight room.
With your shoulder blades fixed, pull the rubber bands toward you and hold the position for two seconds before returning to the starting position. Concentrate on the quality of the execution and contract your abs and buttocks. Also make sure to breathe easy throughout the year.
Exercise 4:
Position your forearm against a door frame to stretch your pectoral. Your shoulder should go backwards.
Looking in the opposite direction, lift your hand off the door about ten times while keeping the support of your elbow.
Exercise 5:
This exercise of muscle strengthening This exercise will help you improve your posture by strengthening your glutes and hamstrings. It consists of performing several repetitions of the deadlift with the legs extended.
To perform it, you can use dumbbells with little weight or elastic bands. Go down enough to feel a stretch in your posterior chain, then go back up to the starting position by contracting your glutes so as not to strain your lumbar vertebrae.
For more difficulty, you can perform this exercise unilaterally.
Conclusion
With this routine of 5 easy-to-perform exercises, you will be able to correct your posture in the long term. You can of course adopt your own routine, as long as it works on your shoulder mobility and strengthens the muscles of the posterior chain. In the long run, you will healthier and will have a higher self-esteem.
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