Reverse your slouched posture with these posture exercises for overcoming rounded shoulders Physio Michelle from guides you through posture exercises that help you reverse slouched forwards posture.
This posture exercise video includes:
1. Chest stretches
2. Spinal flexibility
3. Back strengthening
1. Chest Stretches to Promote a Straight Back
The chest stretches demonstrated in this exercise video stretch the Pectoral muscles. These large chest muscles can become shortened and tight with slouched forwards posture.
Pectoral Muscle Stretch 1
Starting Position
Start with your knees slightly bent, feet apart, knees slightly bent and hold the ends of a bath towel in your hands.
Stretch
• Raise the towel above your head keeping your elbows straight
• Push your chest forwards and try to squeeze your shoulder blades together
• You should feel a comfortable stretch across your chest
• Hold this chest stretch for approximately 10 seconds and repeat 2-3 times in a row
Pectoral Muscle Stretch 2
Starting Position
Start with your knees slightly bent, feet apart and hold the towel with your hands a little wider than shoulder width apart
Stretch
• Raise the towel above your head
• Next bend your elbows to approximately 90 degrees (right angle position)
• Push your chest forwards and pull the towel back behind your head
• You should feel a comfortable stretch across your upper chest and the front of your shoulders
• Hold this chest stretch for up to 10 seconds at a time and repeat 2-3 times in a row
2. Spinal Flexibility Exercise With a Foam Roller
Foam roller exercises can promote spinal flexibility.
Starting Position
Lying down with the foam roller placed horizontally under the middle back. Your feet should be flat, knees bent and butt raised from the ground.
Correct Action
• Your head and neck are supported with your hands as you slowly move the foam roller up and down the middle and upper spine keeping your elbows out to the sides
• Next bring your elbows close with your hands supporting your head and neck throughout
• Move the foam roller up and down your spine by bending and extending your knees and hips
• Repeat these foam rolling exercises for a couple of minutes or as long as feels comfortable for your spine
3. Back Strengthening Exercises for a Straight Back
The back strengthening exercises demonstrated in this video strengthen help you stand tall by raising your chest forwards giving you an upright straight back appearance.
These back strength exercises are directed at:
• Lower and middle trapezius muscles
• Rhomboid muscles
Back Strength Exercise 1
Starting Position
• Start lying prone on a firm surface with your arms by your sides and palms facing down
• Your forehead stays in contact with the supporting surface throughout this exercise
Action
• Gently move both shoulders away from your ears to feel your shoulder blades move down and towards each other
• Raise both arms backwards above the ground
• Lower your arms back down to your starting position
• Repeat this exercise up to 10 times in a row progressing to 3 times daily
Progression Back Strength Exercise 2
Starting Position
• Start in the same prone position described above for Exercise 1
• Bend your shoulders and elbows to 90 degrees lying prone with your palms facing the ground.
Action
• Squeeze your shoulder blades together and slightly down
• Raise your arms back off the ground and squeeze your shoulder blades together
• Lower your arms slowly back to your starting position
• Repeat this exercise up to 10 times in a row and repeat up to 3 times daily
Progression Back Strength Exercise 3
Starting Position
• Commence using the same prone position already described
• Extend both arms above your head with your palms facing down so that your body and arms resemble the ‘Figure Y’
Action
• Keep your head in contact with the ground as you raise both arms simultaneously off the ground and slowly return them to the ground
• Your gaze is directed down towards the mat to avoid hyper extending your neck
• Progress by raising your chest and shoulders off the ground while raising both arms from the ground
• Keep your gaze directed down throughout
• Repeat this exercise up to 10 times in a row and repeat up to 3 times daily
Exercises to correct posture can take a number of months for a noticeable effect. Incorporate posture exercises into your regular exercise routine to maintain good upright posture and the appearance of having a straight back.
