Fix Your Posture: Tips & Exercises to Combat Pain

Posture is a very important factor when it comes to overall health, especially for individuals who live a sedentary lifestyle or sit at a desk all day. 

Over time, bad posture can lead to back and neck pain, which is often just the beginning of injuries to come. So, let’s fix your posture, and your body will thank you later.

What is a sedentary lifestyle? People who live a sedentary lifestyle spend long periods of time sitting without any physical activity. This includes people who work at a desk all day, watch TV for long periods of time, or use a computer for many hours. People who live sedentary lifestyles usually don’t get regular exercise, which can increase the risk of some illnesses and lead to aches and pains, especially in people with poor posture.

There are three key ways to improve posture: mindfulness, strengthening, and stretching. 

First, you must make a conscious decision to focus on opening your chest and pulling your shoulders back. That can be as simple as every hour take a few seconds to make sure your chest is out and your shoulders back. You could even set a reminder on your phone or watch, similar to how an Apple Watch reminds you to stand up every hour.

Stretching Exercises to Improve Posture

Second, you need to improve the range of motion in your chest, shoulders, and back. 

Every 30 minutes, take a few minutes to do some of the stretches listed below. This will ease some of the tightness in your chest and shoulders and improve the erection of your spine.

1. Doorway Stretch (chest) – Stand in doorway with your arms bent at 90 degrees and your forearms resting on the doorframe at shoulder height. Gently step one foot forward, slightly lean into the doorway. You should feel the stretch in your chest and shoulders. Hold for 15-30 seconds.
2. Cobra (chest & back) – While lying face down, place palms flat on the ground under the shoulders, then press through the hands and lift your chest while keeping your hips on the floor. Gently arch the back to open the chest and hold for 15-30 seconds.
3. Arm Circles – Stand with your arms straight out to the side like you’re making a “T” shape. Rotate the arms forward in small circles for 15-30 seconds. 
4. Backwards Shoulder Circles – Stand with your arms straight out to the side like you’re making a “T” shape. Rotate the arms backward in small circles for 15-30 seconds. 
5. Windmill Wall Blockers – Next to a wall, kneel down with your closest leg to the wall forward. Have arms up and palms together in front of you. Make sure your foot, hip and shoulder are against the wall. With the arm closes to the wall, reach up and behind you making a half circle all while keeping your shoulder close to the wall. Then return back to the start position in the same manner.

Strengthening Exercises to Improve Posture:

Lastly, you need to strengthen your scapular muscles, which are between your shoulder blades. These muscles allow you to pull your shoulders back when contracted. The stronger and more stable these muscles are, the easier it will be to hold correct posture. In turn, that will get rid of any back and neck pain that is present. 

1. Band Pull Aparts –Use both hands to hold a resistance band in front of you at shoulder height. As you squeeze your shoulder blades together, pull the band apart while keeping your arms straight. Return to the starting position and repeat.
2. WYT’s – While lying face down, extend your arms overhead to form a “W” shape. Slightly raise your arms off the ground to engage your shoulder blades. Transition now to the “Y” shape by extending your arms out and up diagonally. Finally, make a “T” shape by bringing your arms straight out to your side.
3. Rows – Using a light weight or resistance band, slightly bend your knees and hinge forward at the hips. Make sure your back is straight and your chest is out. Pull towards your torso by squeezing your shoulder blades, then slowly return to the starting position and repeat.
4. Scapular Push-Ups – While leaning against a wall or on the floor in a high plank, put your hands under your shoulders and keep your arms straight as you squeeze your shoulder blades together. Lower your chest slightly, and push the shoulder blades apart.

You Can Fix Poor Posture

While poor posture is common, it’s not irreversible. By strengthening the correct muscles, incorporating stretches, and making mindful adjustments to your daily habits, you can improve your posture and enjoy the benefits of a healthier, more aligned body. 

Start today with small, consistent changes, and over time, you’ll notice a significant difference in how you feel and move.

Uno’s Fitness can help fix your posture!

If you notice back and neck pain, if you work a desk job, if you don’t have a regular exercise routine, or if you know you live a sedentary lifestyle and want to prevent the negative effects from happening to you, contact Uno’s Fitness today.

We work with clients from all different backgrounds who have varying degrees of experience with exercise and fitness. No matter where you are in your journey, we can help you.