The population that works at a desk for 40 hours a week is quite high and with this type of job comes poor posture. Slumped shoulders, weak core muscles and tight chest back muscles which can make you feel uncomfortable. Poor posture doesn't just make you feel bad it can also inhibit your ability to see results in your physique because certain muscles are tighter and shorter than what they should actually be. If you are experiencing problems with this then please read on how you can reduce the pain and restore better posture...
When someone mentions posture we automatically draw our shoulders back and attempt to sit up taller. However when we do this we can actually be causing the body more stress because of the sudden jerk and over exaggerated arch in the lower back. We naturally have a curved spine and therefore it is important to keep this in mind when adjusting your posture. It is also natural to have a slight curve in how you sit and to not be completely straight throughout. Let's take a look a closer look at all of this starting from the head and working down...
Head - When we exercise we sometimes push our neck and head forward to get the most out of certain lifts, it is important that we don't sit with the head and neck pushed forward. Keep the head in alignment with your spine by noticing how far forward it drifts.
Shoulders - Shoulder back, a phrase that you will hear often if you are slumped when sitting or standing. A good way to train yourself into keeping them back is by drawing your shoulder blades back and holding for 5 seconds. You should aim to perform 5 sets of this throughout the day which in time will help train the shoulders to be pushed back.
Chest - Slumped shoulders are usually down to tight chest muscles especially in guys who love to bench press. Do not sacrifice your chest muscles by having them shy away due to your shoulders being too far forward. Be sure to stretch your chest muscles effectively when you are in the gym to release tension and allow the shoulders to sit in their neutral position.
Core - When you are sitting down for most of the day it is easy to just forget about what your stomach muscles are doing and just have them fully relaxed the whole time. When you sit straight, allow your shoulders to sit back and you will naturally see something happen with your stomach muscles. They will naturally also draw in and you won't feel as though you have to hold it in. Give that one a go sometime because you will also be amazed at how good your mid drift looks when you do sit up properly, you might even see some definition ;)