5 Things You Can do to improve your Posture- today!
Ariel Hovland, PT, DPT, CSCS
Owner and Lead Physical Therapist at Fixxed
The last two years have completely changed the way that we function in the workplace. A workday that previously consisted of walking to work, changing positions to walk to meetings, and moving on your lunch break, was rapidly transformed to Work From Home (WFH) before anyone was ready for it. While there are so many great benefits to WFH (no commute? amazing!) unfortunately ergonomic, posture-friendly setups are not one of them.
The truth of the matter is that when it comes to the workplace, our entire world is in front of us. Our computers, phones, and ipads are causing more and more postural deficits as time goes on. This repetitive positioning, day after day, can lead to significant issues down the road. Think shoulder and upper back pain, headaches, TMJ, carpal tunnel, and more.
The consequence of this repetitive positioning is called Upper Crossed Syndrome. Upper crossed syndrome consists of an imbalance between the anterior chain (think everything in the front of your body) and posterior chain (everything in the back!). This causes certain muscles to overfire when they are performing roles they are not intended to perform.
Most commonly, this consists of tight upper trap and pec muscles, and weak neck flexors and rhomboids. If you’ve ever noticed how difficult it is to maintain upright posture after several minutes, you’ve most likely experienced the effects of upper crossed syndrome.
So what can we do about it? The end goal is simple - position ourselves more upright so that the surrounding muscles can fire appropriately. We do this in two ways, by gaining length from the muscles in the front, and strength in the muscles in the back. Although the solution is simple, sitting more upright isn’t necessarily easy, especially if your muscles have become accustomed to the position they’ve been in for quite some time.
By performing regular postural exercises, we can work towards reducing tension in tight muscles, and gaining improved recruitment through weak muscles. There are many ways to go about this, but here are my top five all time favorites for improved posture. All you need is a foam roller and five minutes to complete these exercises!
Pec stretching: Laying vertically on a foam roller, be sure that your mid and lower back are supported. Gradually allow your arms to hang off the edges of the foam roller. Hold for 30 seconds, then take a break. Repeat 2-3 times.
2. Foam roller thoracic extensions: Lay horizontally on your foam roller. Start with your hands behind your head, and gradually extend over the foam roller. Return to the starting position, then slide the foam roller down one segment of your back. Extend again, and repeat. Continue until you reach the bottom of your shoulder blades, then work your way back up your upper back.
3. Foam roller open books: Lay on your side with your foam roller parallel to you. Cross your top leg over the foam roller, and let your opposite arm reach out in front of you. Start with your hands together, then gradually open up your chest to extend your opposite arm open. Follow your hand with your eyes! Return to the starting position, then repeat 10 times each side.
4. Foam roller lat stretch: Start with your foam roller on the ground. Place your hands in a Y position on the foam roller and sit in a child’s pose. Gradually allow the foam roller to slide forward as you sink down into your child’s pose. Hold for 30 seconds, then break. Repeat 3 times.
5. Floor slides: Start by laying on your back, with your elbows wide. Maintain contact with the ground as you slide your hands up over your head, as far as you can go without losing contact with the ground. Return to the starting position, then repeat. Repeat for 10 reps, trying to gain slightly more motion with each repetition.
Give these exercises a try to start improving your posture today!
