The importance of maintaining good posture cannot be underestimated. With the modern lifestyle, many spend hours sitting in front of a computer or television, which tends to lead to poor posture. One of the main posture concerns is slumped or rolled forward shoulders . Fortunately, there are methods and exercises to rectify this. This article explores different approaches to straighten shoulders and improve daily posture.
Why do shoulders sag?
Shoulders can slump for a number of reasons, including muscle weakness , prolonged poor posture, and muscle imbalances . The muscles that support the shoulder blades and back often become stretched and weak. This is especially true for those who spend a lot of time sitting at a desk without regular breaks.
It is crucial to understand that this condition can impact your overall well-being. Poor posture can lead to neck pain, back pain, and headaches. Therefore, it is important to look into effective ways to straighten your shoulders and strengthen the affected muscles.
Tighten your shoulder blades: the first step
To begin correcting poor posture, one of the simplest movements is to squeeze your shoulder blades together . This movement helps to recenter the scapula, which puts the shoulders back into a more natural position.
Here's how to practice this technique:
- Sit or stand up straight with your back straight.
- Squeeze your shoulder blades together as if you wanted them to touch.
- Hold this position for 5 seconds then release.
- Repeat this exercise 10 times, twice a day.
Exercises to straighten your back
In addition to tightening your shoulder blades, it is essential to practice exercises to straighten your back . These target the different muscle groups that stabilize the spine and shoulders.
Scapular retraction
Scapular retraction is one of the most fundamental and beneficial exercises to improve posture. It helps strengthen the muscles between the shoulder blades, also known as the scapular stabilizers .
To perform a scapular retraction:
- Stand with your arms relaxed at your sides.
- Pull your shoulder blades back without lifting your shoulders.
- Hold this position for a few seconds before releasing.
- Do this exercise 15 to 20 times per set, three times a week.
1-arm bench pull
Another effective exercise is the 1-arm bench press. This exercise primarily targets the latissimus dorsi and external rotator muscles , which play a crucial role in stabilizing the shoulders.
Here's how to do it:
- Lean forward, placing one hand on a bench to support your weight.
- With the other hand, lift a dumbbell in a controlled manner until the elbow is in line with your back.
- Slowly return to the starting position.
- Perform 3 sets of 12 reps on each side.
Pullover
The pullover is a great exercise to open the rib cage and strengthen coordination between the arms and core.
Instructions :
- Lie on a bench with your feet firmly planted on the floor.
- Hold a dumbbell with both hands and bring it behind your head.
- Bring the dumbbell back up until it is directly above your chest.
- Perform 3 sets of 10 repetitions.
Lateral arm extension
The lateral arm extension particularly strengthens the deltoids and improves the endurance of the external rotator muscles.
To run it:
- Stand with a light dumbbell in each hand.
- Raise your arms out to the sides until they are parallel to the floor.
- Lower them slowly.
- Repeat this exercise 15 times, 3 sets.
Pay attention to daily posture
Incorporating these exercises into your training routine is beneficial, but it is equally important to pay attention to your daily posture . Adopting good postural habits helps prolong the benefits obtained from the exercises.
A key point is to keep your shoulders back and your torso up during various daily activities. Regularly reminding yourself to sit up straight and avoid crossing your legs helps maintain good posture.
Working posture
Ensuring good ergonomics at your workstation can prevent the harmful effects of poor posture. It is recommended to:
- Have an adjustable seat with good lumbar support.
- Keep the computer screen at eye level.
- Take frequent breaks to get up and walk around.
Sleep habits
Good posture even while sleeping plays a critical role:
- Use a suitable pillow that maintains the natural curve of the neck.
- Avoid sleeping on your stomach, as this can cause strain on your back and neck.
Strengthening the scapula stabilizers
Finally, it is worth focusing some of the training on the scapula stabilizers . These small muscles are essential for keeping the shoulders in place and should therefore be included in any routine aimed at improving posture.
Here are some specific exercises:
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Pendulum : Holding a heavy object in your hand, let it hang while gently moving your arm in a circle.
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External rotation with elastic band : Attach a band to a fixed structure. Hold it with the opposite hand and pull it outward while keeping the elbow bent 90 degrees against your body.
