Posts Tagged ‘Posture’

Got Your Back????

May 31, 2011

How’s your neck feel? How about the top of your shoulders? Do you have a tightness between your shoulder blades?

Well it turns out your not alone.

In the last couple of years I’ve had several of the executives I train complain of these symptoms. Even to the point of seeking out medical advice.

I only bring up that they’re executives because this is one of a few things that these people have in common. They sit at a desk in front of a computer. Other common traits are that they are in high stress occupations. And another is that they workout every chance that they can (very frequently). You would think that the latter would be their saving grace.

When it comes to weight training balance is what you want to strive for. You see the one body part you don’t want to forget about is your BACK. The reason that a lot of people who do resistance training suffer with upper back problems is that they forget to include back exercises. The tone and muscle that is made, especially with chest moves pulls your shoulders in and forward. Combine this with sitting at a desk and not taking the time to consider correct posture and you’ve got the formula for a tight neck and shoulders…..OF COURSE!!!

But take time to strengthen your back and you can counteract this.

In a previous post I listed chest and back as the 2 upper body parts to always train. But you must include your back both upper and lower. Lowers should be trained with your ab moves to make it a complete core workout. And upper back is just as important due to its connection with your posture.

Back exercises include dumbbell rows, lat pulldowns and pullovers and the list goes on and on. There are plenty of movements to perform so that you can counter the effect your other upper body training is doing to your posture.

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Correct Posture

August 21, 2009

Recently during a training session I was asked to instruct on correct posture. I was a little taken back initially because I thought this was an automatic thing that we just did. But it’s true, as humans we struggle with this. If you observe people in public you’ll see a lot of slouched shoulders, slumped backs and on the other side of it most people at their desks tend to be either slouched or in a constant shrugging form with their shoulders. No wonder we hold so much stress in this part of our bodies. So in brief I would like to give you the rules of sitting and standing properly. How to sit properly

  • Keep your feet on the floor or on a footrest, if they don’t reach the floor.
  • Don’t cross your legs. Your ankles should be in front of your knees.
  • Keep a small gap between the back of your knees and the front of your seat.
  • Your knees should be at or below the level of your hips.
  • Adjust the backrest of your chair to support your low- and mid-back or use a back support.
  • Relax your shoulders and keep your forearms parallel to the ground.
  • Avoid sitting in the same position for long periods of time.

How to stand properly

  • Bear your weight primarily on the balls of your feet.
  • Keep your knees slightly bent.
  • Keep your feet about shoulder-width apart.
  • Let your arms hang naturally down the sides of the body.
  • Stand straight and tall with your shoulders pulled backward.
  • Tuck your stomach in.
  • Keep your head level. Your ears should be in line with your shoulders and your hips. All in one straight line. Do not push your head forward, backward, or to the side.

Please feel free to pass this on to anyone who is struggling with the proper alignment of their body. Their chiropracter will appreciate  the help…..or maybe not.