FIX YOUR POSTURE.
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A simple guide to avoiding the slouched epidemic.
//Thread//
A simple guide to avoiding the slouched epidemic.
Poor posture doesn't just make you look like a shrimp.
It has negative effects on your neck and spine.
Can lead to serious problems down the line.
Fix it!
It has negative effects on your neck and spine.
Can lead to serious problems down the line.
Fix it!
A few of the common symptoms are:
-Neck pain
-Rounded Shoulders
-Upper back & Shoulder pain
-Headaches
-Neck pain
-Rounded Shoulders
-Upper back & Shoulder pain
-Headaches
Causes:
-Sitting for extended periods of time - Take breaks every 30-60 minutes to stand.
-Poor seating arrangement - Keep your computer screen at eye level.
-Muscle Memory - Your muscles take the shape they are placed in. Be mindful of your posture and avoid slouching.
-Sitting for extended periods of time - Take breaks every 30-60 minutes to stand.
-Poor seating arrangement - Keep your computer screen at eye level.
-Muscle Memory - Your muscles take the shape they are placed in. Be mindful of your posture and avoid slouching.
Solutions:
-Stretch tight muscles
-Strengthen weak postural muscles
-Stretch tight muscles
-Strengthen weak postural muscles
1. Pec Stretch:
Pecs will usually tighten up due to being in a shortened position
1st pic is a doorway stretch (Never push through shoulder pain)
2nd pic is a foam roller stretch: Lie on the roller and bring arms out to the side. (This one feels great)
Hold for 60 seconds x 3
Pecs will usually tighten up due to being in a shortened position
1st pic is a doorway stretch (Never push through shoulder pain)
2nd pic is a foam roller stretch: Lie on the roller and bring arms out to the side. (This one feels great)
Hold for 60 seconds x 3
2. Snow Angels:
Stand back against the wall.
Arms in an L shape against the wall.
Bring them up as far as you can while maintaining touching the wall.
Hold at the top for a few seconds.
Repeat x 20
Stand back against the wall.
Arms in an L shape against the wall.
Bring them up as far as you can while maintaining touching the wall.
Hold at the top for a few seconds.
Repeat x 20
3. Cable face pulls:
This exercise is GREAT for posture and reducing rounded shoulders.
It targets a bunch of your posterior muscles including the mid/low trap which is usually weak in this situation.
Make sure to do these properly, here's a video:
youtube.com
This exercise is GREAT for posture and reducing rounded shoulders.
It targets a bunch of your posterior muscles including the mid/low trap which is usually weak in this situation.
Make sure to do these properly, here's a video:
youtube.com
4. Posterior Delt Raises:
Do these with light weight/high reps to start to avoid hurting your shoulders.
Target the posterior delts and the upper back musculature.
Do these with light weight/high reps to start to avoid hurting your shoulders.
Target the posterior delts and the upper back musculature.
5. Prone T,Y:
Lying on stomach.
Bring arms out to the side, thumbs pointing up, and lift up, hold for 3 seconds.
Repeat 10-15x for 3 sets.
Do the same thing but with elevated near your ears, as in the 2nd pic.
Lying on stomach.
Bring arms out to the side, thumbs pointing up, and lift up, hold for 3 seconds.
Repeat 10-15x for 3 sets.
Do the same thing but with elevated near your ears, as in the 2nd pic.
- Try to do these 2x per week.
- Make sure to avoid sitting slouched. Take breaks to avoid this.
- Should have no pain with anything, if you do stop.
-Retweet the first post to help spread this message.
- None of this is medical advice. Just my suggestions for poor posture.
- Make sure to avoid sitting slouched. Take breaks to avoid this.
- Should have no pain with anything, if you do stop.
-Retweet the first post to help spread this message.
- None of this is medical advice. Just my suggestions for poor posture.
Thanks for reading!
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