Proper posture in the Modern Era

    Do any of you remember the times when Mom or Grandma would say 'stand up straight or stop slouching.' Well that was good advice whether we liked hearing it or not.  I am sure you have all seen this posture maybe even in some individuals without a device in their hand. Basically they have adopted this posture into their everyday activities and are most likely experiencing aches and pains throughout.  This posture 'Text or Tech Neck' affects the neck, upper back, shoulders and chest.  Which can than cascade down into the lower back, pelvis and hips.  With the upper back and shoulders rounded and excessively stretched this causes the chest muscles to shorten and tighten, which in turn leads to this hunched posture all the time.  Additionally the lower back becomes overstretched as the pelvis is tucked under which leads to collapsed & weakened abdominal muscles that are unable to support the spine.

    How do I counteract this position??  First off  keep your devices at eye level, this means adjusting your desk, chair or computer so your can work at eye level.  When using handheld devices instead of bringing your head down to your device, bring the device up to meet your eyes.  

    Can I improve my posture??   Well of course, with a balance of stretching and strengthening exercises for both the front and the back of the body.  We need to do more than just stretch those tight areas and strengthen the weak, there needs to be a balance of stretching and strengthening for both areas.

    How do I stretch and strengthen??  Check out the exercises and stretches below to get you started, keep in mind we need to continue to work on these areas to maintain our good posture and mobility.

Upper back: standing arm row with or without band or dumbbells. Keep shoulders relaxed down away from ears, pull back and squeeze shoulder blades together.

10-15 reps

Chest: standing chest fly with or without band or dumbbells. Arms extended out to side bring together in front at chest level as you contract the chest muscles.

10-15 reps

Overall core: Bird Dog works upper & lower back, abdominal muscles and glutes. Maintain long spine (straight), look towards floor, raise opposite arm and leg extended straight out in line with spine lower back down and switch.

10-15 reps each side

Planks: another overall core exercise.  Long spine, shoulders relaxed, contract abdominal muscles.  To modify lower knees to floor but maintain long spine.

Hold 30-60 seconds

Abdominal muscles: Cross Crunches, lie on back with feet on floor, cross one foot on opposite knee.  With one or both hands behind head and elbow(s) open wide, crunch/twist opposite shoulder towards to crossed leg.

10-15 reps each side

Squat with side leg left: Place feet hip distance apart, lower into squat position, as you come up lift one leg out to the side.  This exercise can be done with or without a band or dumbbells, on all one side or alternate.

10-15 reps each side

Stretches...hold each position for at least 5 breaths

Downward facing dog: feet hip width apart, heels relaxed towards floor, hips extended up, abdomonal muscles contracted, shoulders relaxed away from ears and head relaxed between arms.

Hold 5 breaths

Upward facing dog: lower hips from down dog allowing tops of feet to rest on floor, extend arms, lift chest & chin.

Hold 5 breaths

Standing chest stretch: Clasp hands behind back and gently raise arms away from back

Hold 5 breaths

Neck stretches: Seated on chair, ball or on the floor, gently lower ear towards shoulder, than lower chin towards chest.

Hold 5 breaths in each position

Slide some of these moves into your daily routine to improve posture, and release tension.

Sincerely Rickie

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