FIX YOUR POSTURE.

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A simple guide to avoiding the slouched epidemic.

Poor posture doesn't just make you look like a shrimp.

It has negative effects on your neck and spine.

Can lead to serious problems down the line.

Fix it!

A few of the common symptoms are:

-Neck pain
-Rounded Shoulders
-Upper back & Shoulder pain
-Headaches

Causes:

-Sitting for extended periods of time - Take breaks every 30-60 minutes to stand.
-Poor seating arrangement - Keep your computer screen at eye level.
-Muscle Memory - Your muscles take the shape they are placed in. Be mindful of your posture and avoid slouching.

Solutions:

-Stretch tight muscles

-Strengthen weak postural muscles

1. Pec Stretch:

Pecs will usually tighten up due to being in a shortened position

1st pic is a doorway stretch (Never push through shoulder pain)

2nd pic is a foam roller stretch: Lie on the roller and bring arms out to the side. (This one feels great)

Hold for 60 seconds x 3

2. Snow Angels:

Stand back against the wall.

Arms in an L shape against the wall.

Bring them up as far as you can while maintaining touching the wall.

Hold at the top for a few seconds.

Repeat x 20

3. Cable face pulls:

This exercise is GREAT for posture and reducing rounded shoulders.

It targets a bunch of your posterior muscles including the mid/low trap which is usually weak in this situation.

Make sure to do these properly, here's a video:

4. Posterior Delt Raises:

Do these with light weight/high reps to start to avoid hurting your shoulders.

Target the posterior delts and the upper back musculature.

5. Prone T,Y:

Lying on stomach.

Bring arms out to the side, thumbs pointing up, and lift up, hold for 3 seconds.

Repeat 10-15x for 3 sets.

Do the same thing but with elevated near your ears, as in the 2nd pic.

- Try to do these 2x per week.

- Make sure to avoid sitting slouched. Take breaks to avoid this.

- Should have no pain with anything, if you do stop.

-Retweet the first post to help spread this message.

- None of this is medical advice. Just my suggestions for poor posture.

Thanks for reading!

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