The key to fixing poor posture & rounded shoulder is strengthening & stretching the muscles in the upper back, chest & core. https://www.elevatewellnesschiro.com/bad-posture-shoulder-pain/ Shoulder strengtheners include scapula squeezes (squeezing your shoulder blades together for 30 seconds at a time) & rows, to help correct muscle imbalances & improve posture. So you can see how important these 9 exercises to correct posture are.

 

 

 

What is good Posture?

 

• If you’re a serial sloucher, you can probably trace your neck and shoulder pain, stiffness and aching back right back to your posture.
• Ignoring advice on good posture can affect your overall health and set you up for neck and shoulder strain, back pain & even joint damage.
• Poor posture forces you to overwork the muscles in your neck & back. Your immune system’s efforts to heal those muscles spur inflammation that — over time — can lead to arthritis in nearby joints.

 

Posture is how you sit or stand. Good posture positions the body correctly and makes sure your weight is evenly balanced. This means that the skeleton, muscles & ligaments aren’t overstretched or strained. Good posture makes sure your spine has three curves. It also keeps the muscles on each side of the spine strong and well balanced. It will help prevent pain in your back, and may make you more mobile and less tired.

Good standing posture doesn’t mean to be stiff or rigid. You should stand loosely and flexibly with your:

• back straight
• head up, chin in and looking straight ahead
• shoulders relaxed
• tummy in
• weight balanced evenly on your two feet
• knees straight

When you are sitting, your back should be against the back of the chair. Your knees should make a right angle, with your feet on the floor. It’s important to avoid crossing your legs.

 

Why the 9 exercises to correct posture is important.

 

• Didn’t listen when your mom nagged you to sit or stand up straight? You should have. If you’re a serial sloucher, you can probably trace your neck & shoulder pain, stiffness and aching back right back to your posture.
• Ignoring advice on good posture can affect your overall health and set you up for neck and shoulder strain, back pain & even joint damage. You may dismiss the discomfort for a while, but it’s your body’s way of getting your attention.
• Poor posture forces you to overwork the muscles in your neck and back. Your immune system’s efforts to heal those muscles spur inflammation that — over time — can lead to arthritis in nearby joints.

Below are 9 exercises to correct posture:

 

Using a 8 to 10 pound dumbbells (3.5 to 4.5 kgs), doing 12-15  reps & 2-3 sets.

Dumbbell Back and Arm Exercise: Single-Arm Row:

 

 

 

 

• Hold a dumbbell in your right hand — 8 to 10 pounds (3.5 kgs to 4.5 kgs) pounds is a good starting point — and place your left knee and left hand on a bench. Your hand should be underneath your shoulder, and your knee should be underneath your hip. Your spine and head should be in a neutral position.
• Engage your core, relax your shoulders, and extend your right arm toward the floor. Do not rotate your torso or let your shoulder lower toward the floor.
• On an exhale, pull the dumbbell up with control, driving your elbow toward the ceiling. Do not rotate your torso.
• On an inhale, lower the dumbbell back down to the starting position. That’s one rep.

 

Dumbbell Back and Arm Exercise: Renegade Row:

 

 

 

• Start in a high plank, each hand holding onto a dumbbell that is resting on the floor. Move your feet wider than your shoulders.
• Pull your right elbow back, raising the dumbbell toward your chest, keeping your right elbow close to your torso, abs tight, and hips facing down.
• Lower the weight & repeat on the opposite side. That’s one rep.

Dumbbell Back and Arm Exercise: Overhead Shoulder Press:

 

• Hold a dumbbell in each hand just above your shoulders, palms facing in.
• Straighten your arms above you, keeping your biceps by your ears & your core engaged.
• With control, bend your elbows to lower the weights back to the starting position. That’s one rep.

 

 

Dumbbell Back and Arm Exercise: Bent-Over Reverse Fly:

 

 

 

• Holding a dumbbell in each hand, stand with your feet hip-width apart & knees slightly bent. Keeping your back flat and core engaged, bend forward at the hip joints.
• Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Do not arch your back.
• Then, with control, lower the dumbbells back toward the ground. That’s one rep.

Dumbbell Back and Arm Exercise: Bent-Over Row:

 

 

 

• Holding a dumbbell in each hand, stand with your feet hip-width apart and knees slightly bent. Keeping your back flat and core engaged, bend forward at the hip joints.
• Extend your arms so they’re straight. Draw your elbows back to lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Don’t arch your back.
• Lower the weights, with control, back to the starting position. That’s one rep.

 

Dumbbell Arm Exercise: Hammer Curl:

 

 

 

• Stand with your feet hip-width apart and a dumbbell in each hand resting by your sides. Your palms will be inward, facing your thighs.
• Bend your elbows and engage your biceps to curl the dumbbells up to your shoulders. Keep your wrists facing in throughout the movement. Only the lower portion of your arm should move, and the upper arm should stay stationary, close to your side.
• Slowly lower the weights back to starting position. That’s one rep.

 

Dumbbell Back and Arm Exercise: Upright Row:

 

 

 

• Stand with your feet hip-distance apart & a dumbbell in each hand, palms facing your body. Your shoulders should be directly over your pelvis with knees slightly bent.
• Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides. Resist the urge to arch your back.
• Slowly lower the weights back to the starting position. That’s one rep.

 

 

• Stand with your feet directly under your hips, holding a dumbbell in each hand in front of your hips, palms facing forward.
• Bend your elbows and squeeze your biceps to curl the weights up to your shoulders, so your palms are facing your chest.
• Engage your core to stabilize your torso, then press the weights overhead while rotating your wrists to face away from you. At the top of the movement, the weights should be stacked directly over your shoulders, biceps by ears & palms facing forward.
• With control, reverse the movement: bend your elbows to lower the weights to your shoulders with palms facing your shoulders, then lower the weights to your hips to return to the starting position. That’s one rep.

Dumbbell Back and Arm Exercise: Overhead Triceps Extension:

 

 

 

• Stand with your feet about hip-width apart.
• Hold one dumbbell with both hands behind your head, bending your elbows so they point toward the ceiling. Keep your core engaged and avoid arching your back.
• Straighten your arms to lift the dumbbell into the air. Slowly bend your arms to lower back to the starting position. That’s one rep.

 

Summary:

 

The complications of poor posture include back pain, spinal dysfunction, joint degeneration, rounded shoulders & a potbelly. Suggestions to improve your posture include regular exercise and stretching, ergonomic furniture and paying attention to the way your body feels. https://www.nutritionalhealthenterprises.com/rotator-cuff-rehabilitation-and-stretching-exercises/

With the exercises above, work within  the boundaries your body allows you t0 & any old injuries you might have. Most important thing is to start doing the 9 exercises to correct posture at your level, you will be amazed at how quickly you will see the difference.

My final comment in this blog is to make sure you do any of the above exercises with good posture & form.

 

Disclaimer:

All content & media on the Natural Therapy Clinic is created & published online for informational purposes only.