Bad posture is a common problem in today’s society Sitting at desks all day long and looking at your smartphone Developed a poor posture for many people, but also a wrong workout or an Unbalanced training can lead to a bad posture with that you will destroy your strength, Gains and risk to injure your body If you do a lot of push exercises like bench presses Or push ups and too little exercises for your posterior chain. You are tightening your muscles that are already tight and muscles that are already weak, have no chance to work against them. This results in a forward head position, slouching shoulders and around an upper back. This is not only about the horrible look, it can also lead to neck pain and muscular imbalances. To avoid or to correct this, we need to activate our muscles in the posterior chain and stretch and relax the tight muscles in the anterior chain Minding the natural s.
Curves of the spine is not the goal to achieve a complete straight back, But to activate our weak and stretch to tight muscles. When you activate your weak muscles, you should aim for an extended spine and a wide range of motion to work against tight and overused muscles. One of the best movements you can do for correcting your posture is the reverse plank bridge. This exercise activates muscles, like your middle trapezius, Your rhomboids, your erector spinae and your neck flexes, While stretching your pecs, your long head of the biceps, your front deltoids and your neck extensors. To do this exercise correctly, You have to keep your arms straight.
Pull your shoulders back, bring your shoulder, blades together and tuck. Your chin Push your chest up as much as possible and extend your spine. You can do this exercise with different hand placements fingers pointing forward or backward If you place your hands with fingers pointing backwards. You will activate your external shoulder rotators, And this will result in a better shoulder stability. You also achieve a higher range of motion and the bed or stretching in your chest, biceps and front delts.
The next exercise is the arch off with the posterior tilted pelvis. It consists of three different movements. The first one is the shoulder flexion. This movement is very good to open up your shoulders, for example, to improve your handstand and all other overhead exercises, Push your arms and your shoulder blades upwards, and try to raise your arms as high as possible Without bending them or arch. Your lower back.
The next part is the horizontal abduction. Here you also try to lift your arms as high as possible, but this time you try to bring your shoulder blades together. This will activate your rhomboids and your middle traps. The last part is about the shoulder extension. This will work better against the tight front delts than the other two arm positions In All three movements.
You tuck your chin and look to the ground. This will activate your neck flexors and stretch your neck extensors. You should also aim for an external rotation of your arms, because this will work against the internal rotation of the tight muscles. The last key point for this exercise is the extension of your thoracic spine, Because this will activate your erectus bene. The third and last exercise for improving your posture is any kind of rowing movements.
You can do body rows, rows with the band seated cable rows or even dumbbell and barbell rows, No matter which kind you do don’t just move your arms. It’S very important to keep your spine slightly extended, pull your shoulders back and bring your shoulder. Blades together Avoid a rounded back and the forwarded head position. The key to improve your posture is to do it on a regular basis, and not only for a few weeks. Your daily posture fails will always remain the same or even get worse, So don’t limit the duration of a training that improves strength, coordination and mobility.
You will also profit from a functional full-body workout, instead of an isolated, one-sided training program. If you want to know how such a function of full body workout program feels Just go to a website and try our workout programs, If you have further questions, leave a comment, thanks Alex