Exercises For Poor Posture

“Posture is important!” “Sit/stand up straight!” “Shoulders Back!” Do any of these statements sound familiar? You’ve probably heard at least one of them in your life. Like it or not, your posture says a lot about you. It can play a huge role in the way you’re perceived by the outside world. For instance, good posture can denote confidence, vitality, trustworthiness, and professionalism.

Conversely, poor posture can often imply low self esteem, lack of respect, and/or self-doubt. Have you ever caught a glimpse of yourself in a mirror or window and noticed that, maybe, you weren’t standing as tall as you could be?

In that moment, you may make a quick adjustment to your stance and keep walking, but let’s face it: Nobody is acutely aware of their posture 24/7. That’s simply not realistic. it’s worth noting that everyday activities, like constantly looking down at your smartphone, or leaning forward at a computer for a prolonged period, can quickly turn into bad habits that wreak havoc on the neck and back.

Forward Head Posture, a byproduct of those aforementioned regular activities, doesn’t just create a superficial slumped appearance. This type of forward tilt can cause painful stiffness in the upper/mid/lower back, neck, and shoulders, decreased height, headaches/migraines, and even muscle spasms. Technology isn’t going anywhere, so it’s increasingly important to incorporate healthy posture habits into our everyday lives to help “dump the hump.” The good news is, there are a variety of exercises and stretches that can help to not only improve posture, but potentially ease that accompanying pain/stiffness as well! See our highlighted picks below:

1. Twisted Crunch: In addition to strengthening posture, this exercise also works your abdominal/oblique muscles.
   How To Do It: While lying with your back flat to the ground and your knees bent, place both hands behind your head. Then, raise your upper body into a crunch position, and begin by rotating your left shoulder to your right. Then, simply repeat this sequence, this time, rotating your right shoulder to your left.
2. Back Extensions: This exercise helps to strengthen the back, providing a solid foundation for improved posture.
   How To Do It: Lying on your stomach, place both arms either at your sides, or in front of you, keeping one hand on top of the other. Place your chin on top of your hands. Begin by lifting your feet off the floor about 2 inches, while also lifting your upper body as high off the ground as you’re comfortably able. Hold this stretch for a few seconds, then release, and repeat the sequence. Note. It’s important to keep your chin lifted without hyper-extending your neck, or, pushing the neck too far backward.
3. Shoulder Rolls: This is a simple exercise that eases tension and stiffness from being in a prolonged forward leaning seated position and improves posture.
   How To Do It: Either in a seated or standing position, inhale, then bring your shoulders up towards your ears, rolling them backward and then back down. Repeat this sequence several times. Tip* If you're able, try using hand weights with this exercise to take it to the next level!
4. Seated Twist: One of the most effective and easy posture exercises.
   How To Do It: In a straight seated position on an exercise ball, extend your arms out in front of you. Then, simply twist to the right, come back to center, and then twist to the left. You’ll know you’re doing this correctly when you feel the stretch in your oblique muscles with each twist. Tip* If you're able, try using hand weights with this exercise to take it to the next level!
5. Posture Pump® Disc Hydrators®: Posture Pump® Neck and Back Disc Hydrators® gently decompress, shape, and hydrate the discs in your neck and back. When the neck and back lose their natural curved shape, the soft discs that are in between the vertebrae become compressed, and rich lubricating fluid is unable to penetrate and hydrate the discs.  This causes premature aging in the form of stiff dry joints and a forward, slumped appearance. Posture Pump® counteracts that by lifting, stretching, decompressing, hydrating and shaping the neck and back into its “vital” natural curved shape.

Posture Pump® Neck And Back Disc Hydrators®:

• Help to Relieve Painful Neck and Back Stiffness, Headaches and Fatigue
• Decompress and Shape the Proper Postural Curves of the Neck and Back
• Decompress & Hydrate Compressed Discs
• Decrease Disc Bulging
• Improve Flexibility and Range of Motion
• Lightweight, Easy to Operate & Travel With
• Made in the USA & Built to Last
• Employs Expanding Ellipsoidal Decompression (EED®) via Posture Pump®

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