FIX YOUR POSTURE.
//Thread//
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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