A stooped back, rounded shoulders, and a forward head can occur separately, but are often seen in combination.
This material is for informational and educational purposes only and is not medical, psychological, or psychotherapeutic advice. If you are experiencing an acute psychological condition or need professional support, please contact a doctor, psychologist, psychotherapist, or crisis service.
This posture is not only unsightly, but can cause neck, shoulder and lower back pain, prevent you from learning proper movement technique, slow down your training progress and lead to injury.
How slouching can ruin your workout performance
Reduces indicators in any movements involving the shoulders
Slouching is often combined with weak back muscles, and a forward head - with weakness of the semispinous muscle, which participates in the extension of the upper spine, and the dentate anterior muscle, which stabilizes the scapula.
The position and movement of the shoulder blades is extremely important for healthy and strong shoulders. When you slouch, the middle and lower parts of the trapezius, the muscles that cover the upper back and are involved in adducting and rotating the scapula, are under constant tension.
Over time, this tires the muscles and prevents them from performing their functions properly. Which, in turn, affects the condition of the shoulder joint, limiting its range of motion by an average of 23 degrees.
The position of the shoulder blades and the strength of the stabilizing muscles are reflected in any movements involving the shoulders. In one study, only 15 minutes in a hunched position greatly tired the muscle and significantly reduced the performance of normal push-ups from the floor.
If your training includes movements of the hands above the head under load - pull-ups and pulls on the block, standing press, squats with a barbell above the head - the lack of mobility and stability of the shoulders will greatly impair your results and will not allow you to master some complex exercises such as walking on your hands.
Makes it difficult to breathe fully
In addition to affecting the muscles and the position of the bones, slouching also affects your ability to breathe fully.
The diaphragm, a flat unpaired muscle responsible for breathing, has several attachments to the spinal vertebrae and the rib cage. During inhalation, it relaxes and descends, during exhalation it contracts and retracts, changing the volume of the chest and abdominal cavities.
The functionality of the diaphragm is related to the stability of the spine and the mobility of the chest. And if these structures are located incorrectly - as in slouching, this is reflected in the work of the respiratory muscle.
The bent position significantly reduces the tension and mobility of the diaphragm, reduces lung capacity and expiratory flow, disrupts breathing, and affects surrounding structures, including the heart and phrenic nerve.
As a result, you get tired faster and suffer from shortness of breath.
Increases the risk of neck and shoulder pain
Constantly strained and tired trapezius muscles can increase the load on the rotator cuff structures of the shoulder and cause injury.
Pain in the shoulders and neck with incorrect posture can be observed even without any physical activity simply because you sit for a long time at the computer or with a smartphone in your hands.
Add to this weight-bearing movements that require sufficient shoulder strength and mobility, and the risk of structural wear and tear and injury increases greatly.
How to get rid of restrictions
You can improve your posture at any age if you pay enough attention to it, exercise regularly, and monitor your body position.
Do exercises to correct your posture
Physiotherapist Nick Sinfield offers a set of movements to correct slouching, round shoulders and a forward neck.
Add these exercises to your workout or do it separately, for example in the morning or during the day during breaks from work.
1. Stretching the neck
Pull your neck back, making a double chin. Reach for the ceiling with the top of your head, feel the muscles on the back of the neck stretching. Hold the pose for 2-3 seconds, rest and repeat 8-10 more times.
2. Stretching of the pectoral muscles
Stand up straight, straighten and lower your shoulders. Join your hands behind your back with palms facing each other, intertwine your fingers into a lock. Pull your shoulders back and lower them, keep your arms straight and do not bend at the waist - keep it in a neutral position.
Feel your chest and front of your shoulders stretch. Hold the pose for a few seconds, relax and repeat another 8-10 times.
3. Plank
Stand upright lying on your forearms, straighten your legs and back so that your body is stretched in one line from shoulders to heels, look at the floor.
Make sure that the shoulders are clearly above the elbows, the lower back does not sag, and the abs remain tight throughout the exercise. Hold the bar for 5-10 seconds, then rest and repeat 8-10 times.
4. Gluteal bridge
Lie on your back, bend your knees and place your feet shoulder-width apart on the floor near your pelvis.
Lift your hips off the floor, stretching your body in one line from your knees to your shoulders. As you lift, tighten your abs and buttocks, do not allow your knees to turn to the sides. Slowly lower yourself to the starting position. Repeat the movement 8-10 times.
You can also combine this movement with bending in the thoracic spine.
To do this, in the starting position, spread your elbows on all sides and, leaning on them, raise your shoulder blades from the floor. Drop back down and do a glute bridge. Alternating movements, do 8-10 times, rest. Then do two more sets.
5. Inclined pull-ups
This exercise will help you strengthen the muscles that stabilize the shoulder blades. You can perform incline pull-ups on a low horizontal bar, rings, or a barbell set low off the floor.
At home, you can do without special equipment — do it on a stick between two chairs, with the help of sheets pressed against the door, or by hooking onto the edge of the table.
Assume an inclined position, draw in the buttocks and stomach so that the body forms a straight line, straighten the arms, lower the shoulders and bring the shoulder blades together. Bend your elbows and pull yourself up to a support, whether it's a horizontal bar, a bar, or loops. Keep your elbows close to your body, do not raise your shoulders to your ears.
Slowly return to the starting position and repeat. Do 8-10 times, rest and perform the exercise two more times.
6. Craving for the stomach
Here you will need a block simulator or an expander. Sit on the simulator, put your feet under the pillows, if there are any, straighten your back and lower your shoulders. Pull the handle to the stomach, lowering and raising the shoulder blades, bring the arms back and repeat.
The same movements can be performed at home with an expander. Hook the rubber band to a stable support at shoulder level, grab the loop with both hands and step back, stretching the rubber band. Straighten your back, tighten your abs, lower your shoulders.
Pull the band toward your stomach, bringing your shoulder blades together and keeping your shoulders down. Then return your hands to the starting position and repeat. You can perform this exercise standing or sitting on the floor.
Do 8-12 times depending on the resistance of the rubber band, rest. Then two more approaches.
Watch your posture while working
If you spend a lot of time sitting, take care of the ergonomics of your workplace. Here are some tips that will help you not aggravate the problem while performing work duties:
1. Choose a chair with good lumbar support. In this case, the back extensors will not get tired, and you will be able to sit straight without suffering from lower back pain. If it is not possible to choose a chair, and your back is strongly tilted back and its position cannot be changed, buy an orthopedic pad.
2. Adjust the height of the chair. When you are sitting and typing, the brushes should be at elbow level or slightly lower. Make sure that your shoulders are lowered and relaxed - if you have to raise them, raise a higher chair. If at the same time the feet come off the floor, make a small stand for the feet.
3. Position the keyboard correctly. If you work at a PC, position the keyboard so that you don't have to stretch your shoulders forward. Also, adjust the height of the monitor so that it is at eye level and there is no need to tilt your head. If you work at a laptop, you can use a stand and type using a separate keyboard.
Get up more often during work and rest actively
Exercise is great, but it won't help you correct your posture if you're stuck in the wrong position for too long. Therefore, make it a habit to get up every hour and warm up a little. Do the neck and chest stretches we showed above in one approach. If you work at home, you can add a bar, gluteal bridge and other exercises for a healthy back.
Try to spend as little time as possible in a sitting position. Walk a couple of stops, go for a walk during your break instead of sitting staring at your smartphone. Do outdoor activities on weekends.
All this will help you get your body in the right position and stop slouching.
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