Posture and Exercise

Recent studies indicate 50% of all working Americans have postural concerns causing varying degrees of back pain. Sustained issues with one’s posture can lead to long-term concerns. Does this mean one has to live with their poor posture forever? Is it possible to make amends? Yes, it absolutely is possible.

Let’s take a glance at some of the most effective exercises for those who want to improve their posture. There are very specific exercises that can assist in drastically improving one’s posture.

Hanging Leg Raises

For those who tend to lean backwards while standing ‘straight’, it is important to strengthen the abs. Tighter abs will allow the front of the body to offer more support and relieve the back muscles of some of the work. The hanging leg raise can be done in a few different manners. For beginners, it is best to start from a dead hang (arms unflexed and hanging from the bar) and then raise the knees until they touch the abs. For those who are advanced, the legs can be straightened and then raised until they are parallel to the ground. Over time, this can have a significant impact on ab muscles.

Glute Bridge

For those who compensate for poor posture by leaning forward, rest assured, there are ample exercise options for this as well. One specific exercise is the glute bridge. This is an exercise which will require the use of a barbell and some weights. Put on the plates and lie down under the barbell (placed on your legs). Roll the barbell up to your groin area and thrust upwards with your glute muscles.

Seated Cable Row

Many have a postural problem where their shoulders rounding forward. One solution for this is the seated cable row. The cable row strengthens the deltoid muscles, which can be used to keep the shoulders from rounding forward when they are properly developed.

Stretching

For a more generalized option regardless of your postural concern, one can start with a regimented stretching routine. Stretching is often overlooked because it is perceived as “simple” and not “true” exercise but it is incredibly important in achieving and maintaining good posture. Aim to incorporating a proper 10-15 minute routine during the day where you stretch out the muscles. Target all of them one by one and remain consistent.

Proper exercise and concerted effort to stretching can have significant impact on one’s posture.