SIT UP STRAIGHT

SIT UP STRAIGHT

Your Grandma always told you to sit up straight, and she was right!  We spend so much time slouched over computers, hunched at the steering wheel and looking down at our phones it’s no wonder there are so many shoulder and upper back problems today.

The anatomy of the shoulder is designed for the shoulder to sit down and back, not down and forward. Having them down and forward puts the upper back into spinal flexion and can also contribute to conditions like bicep tendinitis.

Here are a few things you can do in the gym to help correct that poor posture:

1. Face Pulls - Put a band around a pole or pull up bar, grab the band with both hands and step away.  Pull the band toward your face, keeping your elbows up.  Squeeze your shoulder blades together at the end of each rep.  

2. Rows - Grab a pair of dumbbells and set up like you’re going do do a deadlift with the weights at your sides.  Pull the dumbbells toward your waist keeping your elbows straight up.  

There are things you can do while not at the gym that can help too.

1. Conscious posture - Be aware of your shoulder position while driving, using the computer or your phone.  Make it a habit to sit up straight with your shoulders back and down. Wear a rubber band around your wrist to remind you.

2. Upper back stretches - Yoga poses like the Child's pose are great to feel a stretch in the chest and front delts as well as putting your upper back into extension.

Give these a shot this week and see what you think.