Nowadays the majority of the population struggles to keep good posture due to a number of factors, ranging from desk jobs to carrying your gym bag improperly. Believe it or not, bad posture can attribute to a lot of health problems aside from muscular and spinal imbalances.
Having bad posture habits has been proven to cause serious health problems such as deepening depression, causing circulation issues and leading to increased stress.
This is accurate isn't it?
Today we are going to go over 3 tips that can help you break your bad posture habits, and get you back to being upright!
Tip 1 - Set an alarm on your phone for every 30 minutes
While you're hunched over the desk studying, your mind is not focused on keeping a good posture. Having a simple reminder set on your phone every 30 minutes telling you to pull your shoulders back and push your chest out can go a long way. Eventually your body will get used to the new habit and you won't have to remind yourself anymore. Try it!
Tip 2 - Pull your shoulders back at the gym
While you're working out is one of the best times to train your body for new habits. Whether you are doing chest, legs or back, make a conscious effort to keep your shoulders back and scapulae (shoulder blades) pinched together. Avoid swinging motions on exercises and really focus on keeping your shoulder blades back and down.
Tip 3 - Try a simple scapular stabilizing exercise routine
Do this simple routine twice a day (in the morning and before bed) to help strengthen the small stabilizer muscles in your upper back. It will go a long way in improving your posture permanently.
For the routine, you will want to lay flat on the floor (stomach down) and be sure to keep your forehead on the ground. When raising your arms, focus on squeezing your shoulder blades back and down. Try to do it without letting your hands touch the ground at the bottom of each rep.
The routine can be seen in the images below:
Do the Y, T and Reverse Y raises (thumbs down) for 10 reps each with no rest. Then continue to the thumbs up circuit immediately.
After you have gone through the 3 exercises above (10 reps each) continue to do the same cycle with your thumbs down. Then rest.
Repeat the whole cycle 3-4 times in the morning and at night!
So there you have it, give these 3 tips a solid effort for 3-4 weeks and you will begin to notice positive changes in your posture, which will lead to healthy changes throughout your body!
Related Post: 10 Things You Need To Know About Building Muscle