How to Improve your Posture
Good posture enhances your appearance and presence. Standing up tall can make you look thinner, feel stronger, taller and more confident. Better posture conveys competence and probably even improves your income. Good posture also makes you feel better, breathe better and reduces tension and discomfort in your neck and shoulders. In this post, we will discuss how to improve your posture.
Strength Training
Strength training can be an effective tool to improve poor posture. However, focusing too much on certain muscle groups while neglecting others may actually contribute to poor posture. In particular, focusing too much on chest strengthening, without training your upper and mid back adequately, can worsen bad posture. The chest muscles become too tight, leading to a more hunched appearance. So you definitely want to balance out chest strengthening with extra strength training for your back.
Additionally, proper core training can improve poor posture of the lower back and hips. By strengthening the abdominals and stretching your hip flexors, you can improve your pelvic alignment and posture while also enhancing your overall performance and appearance.
Below, we will discuss some of my personal favorite exercises to include to improve posture.
Seated Rows
Seated rows train the rhomboids, lower traps, lats, teres minor and major, just to name a few. Strengthening these key muscle groups in the back can help improve structural balance and posture. When you perform seated rows, aim to pull your shoulders back and down to properly activate the right muscles.
Rear Delt Flies
Rear delt flies are an excellent choice for rear deltoid strengthening. This exercise improves structural balance of the shoulders, leading to better physique development and better posture. Read this guide to learn how to safely and effectively perform this exercise. You can do this exercise with with dumbbells or a cable. You can also tweak your form for better results on this exercise.
Face Pulls
Face pulls are another great exercise for the rear deltoids, teres minor and major and the infraspinatus muscles. This exercise is wonderful for structural and aesthetic balance, improved posture and even shoulder rehabilitation. Working this movement into your program can help improve posture and even reduce shoulder pain.
Inverted Row
The inverted row is another great tool for mid back strengthening and improving poor posture. With an underhand grip, this movement focuses more on mid back strength and development. With an overhand, wide grip, you will focus more on the upper back and rear deltoids. Switch between these two different grips for six to eight weeks at a time to improve strength and function in both areas.
YTIW Series
The YTIW series is a great way to give some extra attention to the smaller rotator cuff muscles. It’s also a great warm up exercise. Lay face down while making a Y/T/I/W with your arms and shoulders. Focus on keeping your lower back relaxed and chest on the floor to keep the focus on your upper back and shoulders.
Deadbugs
Deadbugs are a great movement to strengthen your abdomen and also help you improve pelvic and core positioning. With this exercise, lie on your back with knees above your hips, feet off the ground and legs bent to 90 degrees. Keep your arms straight and position them right over your shoulders. Lower your leg while also lowering your opposite arm, keeping your back pressed flat into the floor. Once this exercise becomes easy for you, you can progress to rollouts, long lever planks and body saws while maintaining your core alignment.
Stretching
Stretching tight muscles can also improve posture. In particular, stretching your chest, lats, triceps, and upper traps can all improve poor posture. Additionally, stretching your hip flexors can reduce your sway back position and contribute to better pelvic alignment.
Chest Stretches
Loosening up your tight pecs can help improve your rounded shoulder positioning. Try lacing your fingers behind you, while squeezing your shoulder blades together, and hold for 20-30 seconds. You can also try bending your arm about 90 degrees and placing it in a doorway, and then leaning forward to feel a stretch in your tight pecs. Hold for 20-30 seconds and then switch sides.
Neck Stretches
Many of us have a “text neck” that juts forward and contributes to poor posture. You can stretch your neck by leaning your head to each shoulder for 20-30 seconds at a time. You can also focus on tucking your chin and pulling your head back and holding for 20-30 seconds for a nice neck stretch. Practicing that neck tuck can also help you improve your head position over time.
Trap Stretches
Many of us also have overdeveloped upper traps or tight traps–and this can also contribute to poor posture. Here is a trap stretch you can try to loosen your traps. Position one hand behind your back, with your arm bent about 90 degrees. Then take your other hand and gently tilt your head towards your shoulder. You should feel a stretch in your scalenes and traps. Hold 15-30 seconds and then try the same thing on the other side.
Hip Flexor Stretches
Sitting all day can contribute to tight hip flexors that can actually contribute to poor posture. Here are a couple hip flexor stretches you can try. The first is a half kneeling position. Get on one knee and place your other foot forward. Squeeze your glute and focus on feeling a stretch in the back hip flexor. Hold 15-30 seconds and then repeat on the other side.
Another hip flexor stretch can be done in a lying position. Lie on your back and bring one knee up to your chest. Let the other leg relax on the ground with your knee bent about 90 degrees. You should feel a hip flexor stretch. Hold 15-30 seconds and then try the same thing on the other side.
Posture Practice
In addition to the strength training and stretching exercises included in this article, you should also practice good posture. Reinforce good posture by pulling your chest up tall and tightening your abdomen slightly throughout the day. It takes a lot of practice to reinforce good posture, but by practicing daily, if not multiple times per day, you can improve your positioning over time.
Need help transforming your posture as part of a well rounded fitness routine? Consider working with me with online or personal training.
