Imagine a powerful and confident person. Do you notice their posture? Standing tall, open chest, head held high and ready to achieve – am I right?

Posture not only reflects your personality, it also impacts the way your joints and muscles function.  Over time, your poor posture can cause a number of problems such as joint pain, muscle atrophy and weakness, and reduced flexibility – all of which limit your mobility as well as your ability to burn fat and build strength.

The good news is that posture can be corrected. Posture abnormalities are caused by an imbalance in the muscles on either side of the joint. Generally speaking, this means that one (or more) muscles are too tight and the opposing muscles are too weak. Therefore the simplest fix is to stretch the overactive muscles and to strengthen the underactive muscles. Here we will look into 5 common postural deviations and how to improve your alignment to prevent pain and injury and bring out your confidence.

Are you ready to straighten yourself out?

1. Rounded shoulders

Presentation:

Shoulders in front of ears

Problem:

Tight chest and weak upper back muscles

Solution:

• L Raise: Lying facedown on the floor, place each arm at a 90-degree angle in the high-five position. Without changing your elbow angle, raise both arms by pulling your shoulders back and squeezing your shoulder blades together. Hold for 10 seconds; do 2 or 3 sets of 10 reps daily.
• Doorway stretch: Find a doorway or a corner of a room and place your arm against a doorjamb in the high-five position (forming an L-shape), your elbow bent 90 degrees. Press forward towards the wall or through the doorway until you feel the stretch in your chest and the front of your shoulders. Hold for 30 seconds. Do 4 sets daily.

2. Forward head

Presentation:

Ears in front of shoulders

Problem:

Stiff muscles in the back of your neck; Weak front neck muscles

Solution:

• Neck flexion: Sitting upright, bend your head forward, moving only your head, drop your chin down and in toward your neck while stretching the back of your neck. Hold for a 5 count; do this 10 times.
• Neck extension: Lying on your back, raise your head slightly off the floor. Be conscious that your head does not fall backward. Hold for 5 seconds; do 2 or 3 sets of 12 reps daily.

3. Anterior pelvic tilt

Presentation:

Excessive curve in the low back, pelvis is tilted forward

Problem:

Tight hip flexors and low back, weak glutes and abdominals

Solution:

• Kneeling hip flexor: Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor. Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.
• Glute bridge: Lie on your back with your knees bent about 90 degrees. Squeeze your glutes together and push your hips upward until your body is straight from knees to shoulders. Hold for 5 seconds; do 2 or 3 sets of 12 reps daily

4. Sway back

Presentation:

Hips press forward and sit in front of the ribs

Problem:

Tight glutes, hamstrings, and low back; weak hip flexors and lower abs

Solution:

• Runner’s stretch: Step your right foot forward and lower into a lunge, placing your fingertips on the floor. Breathe in, then, in one motion, exhale as you straighten your right leg. Slowly return to the lunge position. Repeat four times. Switch sides.
• Scissor kicks: Lying on your back with hands under your lower buttocks to support the pelvis,  Raise both legs approximately slightly off the ground. Contract your abs, exhale, then kick both legs outward as if you were opening a pair of scissors. Bring your legs back to the centre and cross them over each other (closing scissors).

5. Hunched back

Presentation:

Excessive curve in the upper back

Problem:

Poor upper-back mobility; Weak back muscles

Solution:

• Foam roll: Lying on your back, place a foam roller about midback, perpendicular to your spine. Arch your upper back over the roller 5 times. Adjust the roller and repeat for each segment of your upper back.
• Prone cobra: Lie on your stomach with your arms at your sides, palms down. Lift your chest and hands slightly off the floor, and squeeze your shoulder blades together while keeping your chin down. Hold for 5 seconds; do 2 or 3 sets of 12 reps daily.