How to Combat Your Bad Posture
Originally published Jan. 21, 2015
As a college student I spend a large amount of my day sitting in class or at my desk doing homework. I would bet you do the same, even if you are working outdoors or walking around a lot. You drive to and from work, sit down for dinner, sit down to relax and watch TV. Doing this our whole life creates problems in our back. I constantly see people, including myself, with that forward head posture. Shoulders rounded forward, head and neck sticking straight out.
You are probably sitting down reading this post. Do me a favor and stop reading for a second and feel where your body is, your whole back is rounded in a "C" position. Now try to sit up straight. Butt pushed back against the chair along with your shoulder blades. Draw your shoulders back and down, pinching your shoulder blades together. Hold this for a little bit and you notice it becomes very difficult. This is because you have a weak back. Even if you train your back you might not be doing it properly. Let's change that. Here are a few tips to get you started.
One very helpful tip that has made big improvements for me is to just be aware of how you are sitting. Anytime you feel yourself slouching just sit up and keep reminding yourself all day. You would be surprised how much this can help.
The next way to fix this problem is by getting in the gym. Proper resistance training can be very useful is supporting posture when done correctly. If you are in the gym doing bench press everyday you are making the problem worse because your chest will over power your back forcing it to round. "But Dave, bro, I need them gainz." That is perfect because training your back along with your chest will get you twice as big. Here are some lifts to help.
Bent over row: Be sure to keep your shoulders back through the entire movement. Also using an underhand grip will help to keep your shoulders back.
Pull-ups are also great for increasing back strength. Use an overhand grip here to use more of your back as opposed to your biceps helping.
Another simple exercise to perform is just a static hold with the barbell. Standing straight up, hold the bar with an underhand grip. Allow your arms to relax. Draw your shoulders back and down and just hold it there as long as you can. If you have a workout partner have them feel your shoulder blades to make sure you keep them pinched.
Your spine is very important, it allows your body and brain to communicate by protecting your spinal cord. Our spine is supposed to have a "S" shape not a "C" shape.
There are other ways of helping your posture these are just few. So, sit up straight and stay healthy! Good Luck!
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