Part of the Perfect Posture Series: Upper Body.  Click here for Lower Body: Lumbo-Pelvic-Hip Complex, Knees, and Feet.

Want perfect posture?  Do you slouch because of work, studying, or just from bad habit?  Try this exercise program, it may just be what your spine ordered!

Posture

Perfect posture is always a work in progress.  As such,  here is a workout program to help improve a “Slouchy posture ” meaning rounded shoulders, forward curving back (kyphotic), and a forward leaning head as depicted in the first posture of this picture.  Let’s assume these upper extremity static postural misalignment are more from tight and weak muscles, along with poor habits rather than a degenerative skeletal issue.

Exercise equipment needed:

36″ foam roller

Corrective Exercise Continuum

  1. Inhibit:
    1. We must first inhibit the over-active fascia and stimulate the muscle receptors by doing Self-Myofascia Release in the target areas:  upper thoracic spine and upper/side back muscles
    2. Exercise:
      • Laying perpendicular, with your upper back resting on the foam roller put your hands behind your head and lift your pelvis in to a “bridge like position” and roll your upper back up and down the foam roller with your elbow to the outside and then once again with your elbows pointed to the ceiling
      • Side-lying perpendicular to the foam roller, roll you muscles under your arm pits and side
      • key point: stop at areas with acute tension and hold pressure for 30secs
  2. Lengthen:
    1. We must lengthen muscles that maybe tight through static stretching in the target areas: chest, shoulders, abs
    2. Exercise:
      • Laying on the foam roller length wise with your head, upper spine, and sacrum supported raise your arms over head like goal posts and rest the back of your hands on the floor– this is how we will begin our “clocking” stretch technique
      • with arms long and hands on the floor pointing to 12pm rest in this position for 30secs (making sure your shoulder blades are down away from ears and that your ribs are not flaring but closed, also your bellybutton is drawn in towards your spine for support)
      • next move your long arms to 11 and 1, then to 10, and 2, and so on, holding for 30secs at each time
  3. Activate: DO 1-2 sets of 10 reps
    1. isometric and strength exercises:
      •  isometric  contraction of serratus anterior
      •  isometric contraction of rhomboids
      • quadruped scapula stability
      • kneeling push-up
      • side lying pelvic lift
  4. Integrate: DO 1-2 sets of 10 reps
    1. Dynamic movement exercises + modifications:
      • Swan dive and catch (modify: Baby Swan, Gentle Rocking Swan)
      • Elephant into long lever plank and push-up (modify: Rest pose into kneeling plank and push-up)

Additional holistic approach to improving your posture:

Awareness:

  1. Be mindful of your posture
  2. Use a trigger technique: for ex. every time you look at your watch or use your cell phone be aware of your posture
  3. Conscious correction:
    • Think of a postural plumb line (if you want a pdf of a postural plumb line, email me and will send you)
    • Adjust your body so that it mimics this perfect posture
    • Hold this perfect posture for 60secs

Visualize:

  1. If we were to think of who has the most beautiful posture we can say that Queens and Princesses are taught to stand upright showing off their grace and confidence
  2. Do the same, believe yourself to be regal, and or someone who wants to convey grace and confidence
  3. Stand as such and believe yourself to have perfect posture, project perfect posture, and walk with perfect posture

Now lets do the exercises together!

Check out over 60 FREE videos on my InspireHappy YouTube Channel

With belief, dedication, and consistent work, you will improve your posture and remove “slouchy” from your system! Comment below and tell me how this exercise is helping you 🙂

Now read How To Have Proper Posture When Exercising; Knowing Your Kinetic Check Points

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About Jeanne Floresca - EFT & Matrix Reimprinting Practitioner

Jeanne Floresca is a Certified Matrix Reimprinting & EFT Practitioner and helps people find health, happiness, and love through self-healing. She also loves to write about ageless living, natural beauty, and mindful wellness. Find her at InspireYouthful.com or MatrixLoveCoach.com

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