One common goal we hear from our members is that they want to improve their posture. The most common problems are a hunched upper back with rounded shoulders (known as Kyphosis) & an over-arched lower back (known as lordosis).
Improving your posture has many benefits, both physically & psychologically. Reducing excessive curves in spine reducing pressure on intervertebral disks reducing risk or them bulging, slipping & compressing on nerves. Posture problems make gym based exercises & athletic movements more difficult & less mechanically efficient impeding your performance. Many studies have found strong correlations between standing with better posture and improvements in your mood and confidence. Changes to your body position can actually create changes in your brain chemistry & the hormones we produce. These posture changes could help you socially and in your profession, helping you make the most out of life.
Here are some key exercises & stretches you can do to help resolve these posture problems:
Fix Rounded Upper Back & Shoulders (Kyphosis)
Exercise: Face Down Overhead Reaches
15 reps
3 sets/day
5 days/Week
Stretch: Doorway Chest Stretch
60-90sec/stretch
3 sets/day
7 Days/week
Fix Overarched Lower Back (Lordosis)
Exercise: Glute Bridges
12reps with 3 sec squeeze at top
3sets
5 Days/Week
Stretch: Kneeling Hip Flexor Stretch
60-90sec per side/stretch
3 sets/day
7 Days/week