Bad posture is gradually becoming a lifestyle epidemic.
With an inactive lifestyle, correcting posture can be difficult and if not addressed, it could potentially deteriorate with years of bad posture.
An active lifestyle can reverse and promote radical flexibility.
Weight training demands muscles to work under or over the weight to control, pull, and push to achieve an effective exercise.
The law of gravity works against us, but with these key pointers below, it should fire up some great defense on the principals of bad posture.
Example #1: Strengthening
Strengthening back muscles with exercises like the deadlift, pull-ups/chin-ups, and rows are shown to be beneficial in helping maintain strong muscles in an area which is notoriously weak.
Your back, specifically your lower back/posterior chain hold you up, however, another key focal point is your abdominal area.
With a strong back but weak abdomen, you are just fixing part of the issue.
Remember that your abdomen is responsible for core stabilization, think of the abdomen as a lifting belt that protects your forward and backward weight, preventing you from collapsing from under it.
Balancing between chest and back exercises is key. Balancing exercises are also imperative to posture. Rolled shoulders, hunchback, and your head pulled forward are all characteristics of tight and overworked chest muscles. Knowing this, chest exercises should not trump back exercises.
A level of balance should be maintained. Using compound exercises is your best fight against bad posture. Of course using Proper form is key in learning how to successfully perform a compound lift.
Full range of motion (ROM) exercises like the squat, overhead press, and deadlift will promote flexibility and help work your stabilizing muscles (which are rarely worked on).
Example #2: Practice your form
When performing these lift correctly, you’ll find that the bar will travel closely in a straight vertical line.
Using this technique will require good form, the triggering of unused or dormant muscle, and flexibility.
A great example is the overhead squat.
This variation of the squat demands a strong core for stabilization, strengthening the core which is vital for back health and great posture.
A great deal of flexibility in the hip flexors, hamstings, chest and calfs help in assisting the full range of motion and which are also notorious muscle groups for being tight and inflexible.
Activating dormant muscle groups in exercises that require a full ROM help ensure flexibility and strengthens areas that are usually weak, never trained and inflexible, especially with our modern passive lifestyle and excessive sitting from desk jobs.
With the law of gravity working against our favor, it might seem difficult for us to realigning ourselves but as with anything in life, you need to work at it constantly reenforce everything that plays a role in posture alignment.
Share some of your ideas that help resolve bad posture or ideas that might help others.