Fixing Bad posture
In 2013 and with the way technology has advanced over the last 10-15 years we have become a much more sedentary society which has consequences, forward head posture, and kyphosis , stiff immobile hips and so on (even in people who exercise)so what do we do to fix this problem.
One of the first things to consider is that those with bad posture (most of us) often simply don’t exercise enough, so motion is the potion. However, this also applies to regular exercisers who train 3 or 4 times a week. Why?
“Corrective” work can be done in the warm-up and the more often you train, the more often you’ll have to do your foam rolling and mobility warm-ups. So, breaking your training up into smaller components on more frequent days might be the best ways to force yourself to do the things that you need the most to correct bad posture.
If you are someone who is really in need of drastic changes, do your warm-ups twice a day, and every day.
Strengthening the deep neck flexors
When you get stuck in a forward head posture, the deep neck flexors (muscles on the anterior portion of your neck) are really inhibited as the sternocleidomastoid, sub occipitals, levator scapulae, scalenes, and upper traps get dense, fibrotic, and nasty.
You can start off by simply doing chin tucks on the floor face up then make a double chin without the back of your head losing contact with floor Then just lift your head off the floor hold for 3 count and repeat you can progress to quadruped chin tucks, In this drill, you’ll work against gravity as you pull your head into a more neutral cervical spine posture. Most people will go into hyperextension as they get to the “top” of the movement.
The thoracic spine. The previous two examples focused on the neck posture but the truth is that it is tremendously dependent on thoracic spine positioning. Ask any physical therapist, and they’ll tell you that if they can get the thoracic spine moving, they can instantly improve glenohumeral joint range-of-motion without even touching the shoulder, the thoracic spine influences the scapular and the scapular (shoulder blade) influences the shoulder and it is the part of the spine that has the most available range of motion and it should be kept mobile.
you can understand why a lack of thoracic spine mobility can give people enough neck pain and tension headaches to make you go nut’s And this doesn’t even consider what’s going on with scalenes, suboccipitals, levator scapulae, subclavius, and a host of other muscles that are really jacked, think about all those people in the gym doing hours and hours of crunches (especially while tugging on the neck). Yea awesome
For that reason, we need to get our thoracic spine moving – and more specifically, we need to get it moving in both extension and rotation. One of my first go to mobilisers is the side-lying extension-rotation remember that the overwhelming majority of the range-of-motion is coming from the upper back, not just the shoulder:
8. be aware of your daily habits and get up more frequently. some of you might have been hunched over your computer screens working or social networking and or playing, postural changes become more and more harmful (both aesthetically and functionally).Your daily positions become competitive adaptations meaning if you sit in a chair all day your spine starts to take that shape.
With that in mind, make a point of getting up more frequently throughout the day if you have to be sitting a lot. Likewise, “shuffle” or “fidget” in your chair; as Dr. Stuart McGill once said, “The best posture is the one that is constantly changing.” Now, shouldn’t you get up and walk around for a few minutes?