Dear Dan,
I enjoyed your column on the importance of good posture. What are some of the exercises you would recommend to address this issue?
Frank, Mt. Airy
Dear Frank,
One of the most important ways in which we can start to address posture is to simply get up and move more. We sit too much and it reinforces poor postural habits such as rounded shoulders and a forward head carry as well as contributes to the weakening of the muscles in the upper back, stomach and butt. Trying to stand, stretch and move more while at work would be a good beginning. Stand while talking on the phone, take the stairs more often, walk to other people’s offices and take stretch breaks during extended computer work. Staying in any one position for too long is detrimental to the body. Stand, move, stretch, walk, or tense and relax your muscles throughout the day to keep them alert and mobile.
When you do manage to squeeze in a more structured exercise routine, choose an exercise that is different from what you do everyday. If you sit at a desk all day, sitting on a stationery bike is not the best option for your exercise. Try to engage in exercises which have you standing up and using more of the muscles that are neglected everyday. Walk, use the elliptical, take an exercise class, etc. Do more strength training exercises that require you to stand while completing the activity. Likewise, if you stand all day at work, sitting on a stationery bike could be a good break for your feet, legs and back.
As I described in the last column, most people these days are victims of too much sitting which causes fairly consistent problems for everyone including weak muscles in the middle to upper back, the abdominal region and the glutes, or butt. Similarly, this regular position can cause tightness in the chest and shoulder region, the hip flexors (front of upper thigh) and the hamstrings. At home or on your next trip to the health club, consider these exercises:
- Stationary lunges – great for thighs, glutes.
- Hip bridges – strengthen glutes, stretch hip flexors.
- Prone shoulder retraction – mid-, upper back muscles.
- Standing rows – mid-, upper back and rear shoulder muscles.
- Front and side planks (on floor or ball) – abdominals.
- Hip flexor, chest, hamstring stretches.
Also, consider taking a Pilates or yoga class which can teach you proper ways to strengthen the core muscles and improve flexibility at the same time. There are many exercises to consider and I’m sure you could find others that you would work for you just as well but these are some good, simple exercise to get you started.
The most important part of improving posture is still an increase in moving and being out of our seats more each day. Stand, engage your postural muscles and ask your body to do the things it was designed to do in the first place. Cardiovascular/aerobic exercise is good for you but it’s the strengthening exercises that will have the biggest impact on your posture and, ultimately, the health and longevity of your joints. Good luck and keep moving!
