How to Correct Bad Posture

All of those hours crouched over the computer start to take a toll and before you know it, that slouch has become a permanent fixture in your appearance bringing with it pain and fatigue. Gradual bad posture is caused by two main things. Your tonic muscles, responsible for holding your posture, constrict and "tighten" over time if not specifically stretched. Furthermore, your phasic muscles that are used in dynamic movement weaken and lengthen. Therefore, to correct bad posture, the tonic muscles of the regions involved need to be stretched and the phasic muscles need to be strengthened. Severe posture problems that are caused by vertebral abnormalities call for more drastic measures such as braces or surgery and should be addressed by a doctor. However, mild incorrect posture can be prevented and treated with the following exercises and stretches. You can do these on your own or follow a physical therapy regiment guided by a professional therapist.

Difficulty:

Moderately Challenging

Instructions

1. The first step to correcting bad posture is to figure out which type you have. Of the two major types of bad posture, Kyphosis (an exagerated curve with shoulders often pulled towards the front) is the most common. While prevalent in older women with osteoporosis, people (especially girls) of all ages suffer from Kyphosis which can be caused by overdeveloped chest, shoulder, and ab muscles from too many push-ups sit-ups, and bench presses. Before starting exercise and stretching for Kyphosis, make sure that you don't have a severe form caused by vertebral abnormalities and you don't have localized pain or areas prone to fracture from osteoporosis. If you have osteoporosis you should also be seeing a doctor about treatment.

2. Correcting bad posture from Kyphosis and Protracted Shoulder Girdle involves strengthening the muscles that extend the spine and stretching the chest muscles that are pulling the shoulders forward. Start by trying the Doorway Subscapularis Stretch. Place your front leg just through the frame a interior door with your back leg several feet behind it. Next, place your elbow on the wall next to the door, slightly below the level your shoulder is at. Then, bend over/forward at the hip and bend your knees slightly to gently stretch your chest muscles.

3. For Kyphosis type bad posture, you can also stretch your chest muscles with the Wall Stretch. Stand with the backs of your heels against a wall. Eventually, you want the base of your spine, mid back, and base of your skull to be aligned on the wall. Start with your pelvic area first and work upward, progressing each session. Also against the wall, you can try extending your elbow out at 90 angles and holding the lengths of your arms, including your shoulders, against the wall while maintaining your back position.

4. To correct bad posture from Kyphosis, you also need to strengthen the right back muscles. You can do this by performing Shoulder Retractors. Place your hands on your chest, and your elbows out to your side at shoulder level. Then squeeze (retract) the muscles between your shoulder blades. For more resistance, trying doing it in water such as a pool. In addition, you can use a rowing machine with light weights to strengthen the correct muscles and improve your posture.

5. The second major type of bad posture, Lordosis, occurs when the spine is hyperextended (too extended) and the pelvis is tilted forward and downward. This is often indicative of weak abdominal muscles and a risk for lower back injury. If you suffer from Lordosis bad posture, start by stretching your lower back. Sit on a legged chair with your feet at a right angle to the ground and more than a shoulder's width apart. Lean over so that your shoulders are between your knees. Lay your hands on the floor and try to reach through the chair to the floor behind it.

6. The Keeling Hip Flexor stretch will also help correct this sort of bad posture. Place one knee on the ground. Then, lunge forward with the other leg, placing the foot farther than the knee and your hands on the knee. Push your hips forward so that leg that you were kneeling on begins to straighten. Hold the stretch and then repeat it after switching legs.

7. In addition to stretches for the back and hips, there are several strengthening exercises for your abs, hamstrings, and gluteus maximus that will correct Lordosis type bad posture. Try to include crunches and seated leg presses into your workout routine.

Tips & Warnings

• All types of gradual bad posture are often caused by improper weight workout routines. To prevent posture problems, develop a workout plan that addresses that accounts for correct posture in building muscle.

• If you have localized pain where there is high risk for fracture from osteoporosis, you should not stretch

• You should perform all posture stretches and exercises slowly, without jarring or discomfort

• If you have kyphosis posture problems, you should not perform over overhead lifting weight exercises.

Resources

• Pictures of Bad Posture Types and Exercises
• Table of Muscles Involved in Bad Posture