Body

Want To Learn To Have Better Posture?

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As many of you know I am rehabbing a shoulder injury, more specifically my supraspinatus, subscapularis and bicep muscle. I strained and severely injured it while using the gymnastic rings.

Its been a tough year, and I have had to work around the injury, nearly freaking 6 months.

It goes without saying that it is super tough to not workout.

As a result, I have been obsessed with correcting this and getting back to training like before.

One of my most recent obsessions has been my posture. And if you are like many on the computer or using your mobile phone, our postures are suffering and we in turn will pay the price. Trust me.

There are so many advantages to proper posture and the one that probably you all will resonate with is it helps dramatically with you training, and especially with the core area. Albeit the two are interrelated.

How do you know if you even have poor posture?

Well have someone take a photo of you without you knowing in your normal stance from a side angle.

When we are aware that someone is taking a photo we tend to improve our posture but what we are looking for is your day to day posture.

Another great couple of tests are the following:

Here is a great video suiting for those that may suspect shoulder pain is causing and or contributing to your posture/rounded shoulders

In my quest to really understand the mechanics of my posture, I began to study anatomy and physiology. I am currently enrolled in an online course to understand both subjects from the inside out approach. What I have found is that the structural imbalance (anatomy) is by and far the culprit in terms of my limited range of motion/functionality (physiology). The two are interconnected and we cannot ignore one without focusing on the other.

I found a great couple of videos on the neck and this first one in particular was one of the few that really speaks about the neck and the many misconceptions regarding our necks. I was so focused on the extender muscles and more specifically sternocleidomastoid muscles.

muscles-of-the-neckneck muscles

Introduction: Neck 101

This is a fantastic video on the neck and was super informative in teaching me to actually place my tongue on the top of my mouth while performing neck and posture exercises.


Beginner: Corrective Posture Exercises

The wall angel is a pretty basic exercise and its one that as a result of my shoulder injure I am having a tough time still doing. Prior to my injury this was super easy. But now it is excruciatingly painful.

 

Intermediate: Corrective Posture Exercises

I do these exercises twice a day, three times per session, holding the second movement for a 2-5 second count and performing the other two with controlled slow movements.

He recommends to do this for 3 minutes but I have broken this one into 30 second-1 minute chunks.

Advanced: Corrective Posture Exercises

About Bronson Tang