How to Correct Your Hunchback Posture in Ten Minutes a Day
“How can I improve my hunchback posture?” is one of the most frequently asked questions I receive. In this article, I’ll go over an exercise routine you can do on a daily basis to correct your rounded shoulders posture.
And the best part?
They can all be done at home or at the gym, allowing you to correct your posture with the least amount of time and effort!
Unfortunately, because of the increased use of technology and time spent sedentary, the majority of people nowadays have hunched over posture.
However, just because it’s common doesn’t mean you should ignore your rounded shoulders.
You will look better, taller, and more confident if you correct your hunchback posture.
It’s also important to note that hunched over posture can increase your risk of injury in the gym and reduce your overall strength in key lifts like the bench press and overhead press.
What factors contribute to hunched shoulders?
Before I get into the specific exercises for hunched shoulders, it’s critical that you understand the two main causes of your hunched over position:
- A lack of strength or activity in the muscles that are supposed to hold your back and shoulders upright.
- Muscles that are overactive and tight, pulling your back and shoulders forward
I just described how rounded shoulders are caused by a combination of weak (cause #1) and overly-tight (cause #2) muscles. As a result, it stands to reason that you should perform a combination of strengthening and mobility exercises to counteract their problematic pulls.
But which exercises are we talking about? Let’s find out together, shall we?
Exercising for Strength
Let’s start with some strengthening exercises.
Most people will tell you to “train your back more” to correct your rounded shoulders posture, but this isn’t very good advice for the majority of people.
Why? Because it isn’t just your back muscles that are weak. Lower traps and rhomboids, in particular, aren’t getting enough activation and, as a result, aren’t strong enough to pull your back upright.
So, in order to target these specific back muscles, you’ll need to perform the back exercises listed below.
1) Slides on the wall
Wall-slides are the first exercise to help you fix your hunchback shoulder.
Unfortunately, despite their popularity, most people do not perform them correctly.
To perform the wall-slide correctly, you must stand with your heels, buttocks, upper back, shoulders, arms, and hands against the wall.
The goal of the exercise is to slide your hands up and down. This movement is similar to a shoulder press.
As you raise your arms, it’s critical that you don’t arch your back and lose contact with the wall.
Instead, flatten your lower back before beginning the movement by engaging your abs, and keep your body in contact with the wall throughout the exercise.
Also, remember to depress your traps before beginning the movement.
When performing this exercise, you should feel a strong activation in the middle of your back. If you start to feel it in your shoulders or upper traps, you’re probably doing it incorrectly.
If you find that performing this exercise with proper form is too difficult, you can regress it by moving your feet further away from the wall.
2) Susceptible Y’s
The second exercise to correct rounded shoulders is known as Prone Y’s.
This exercise is best performed on an incline bench for the majority of people.
Begin by lying down on the bench. Then, bring your arms straight out into a Y position with your thumbs up, depress your traps, and raise your arms to your head level. Maintain a straight line with your arms throughout.
Hold for 1-2 seconds at the top, then lower and repeat the movement.
It is critical that you do not compensate for the movement by arching your lower back or sticking your head forward.
As you perform this exercise, you should feel a strong contraction in your lower traps in the middle of your back.
If you want to do this exercise at home, you can do it by leaning over a couch or lying flat on the ground. However, keep in mind that these variations will necessitate a little more shoulder mobility.
Exercises for mobility
Excellent – you now understand the two essential strengthening exercises that will assist you in pulling your back and shoulders into a more upright position.
All that remains for you to do to effectively correct your round shoulder posture is to relax the overly tight muscles that are pulling your shoulders forward.
1) Thoracic Extender
I’ll need to go over some foam rolling techniques with you before we get to the first exercise that will help with your thoracic spine mobility.
Lay down on the floor with your feet and buttocks on the ground. Place the foam roller in the center of your back, with your hands over your head – this will help get your shoulder blades out of the way.
Then, lift your hips into the air and slowly roll up and down for a few seconds to loosen up your upper back.
Return your buttocks to the floor and place the foam roller between your shoulder blades. Take a long, deep breath in. Exhale and roll over the foam roller while holding your head to release any neck tension.
Take a few deep breaths while remaining in this position. Return to your feet, move the foam roller slightly lower on your back, and repeat the process one or two more times. Each time, you should lower your back.
2) Dislocations of the shoulders
I know – the name sounds ominous, doesn’t it? Shoulder dislocations, I mean. But don’t be put off by the name of this mobility exercise. Trust me, there are no dislocations involved!
A broomstick or a resistance band can be used to perform shoulder dislocations (the band will be easier to start out with). Depending on which option you choose, here’s a guide on how to carry out this exercise:
You should keep your back straight and use a very wide overhand grip on the stick.
Then, bring the stick slowly over your head and behind your back. Keep your arms straight at all times and repeat this movement.
Keep in mind that the tighter your grip, the more shoulder mobility you’ll need.
As a result, you should definitely begin with a wide grip and gradually narrow it over time. To track your progress, use a marker to jot down where your hands are placed.
Standing tall, grab the ends of your resistance band with both hands. Then, with your hands 6 to 8 inches wider than your shoulder width, hold the back in front of your waist. Your palms should be facing down.
Arms should be rotated up and over your head, then down to your lower back. Bring your arms back up over your head and down to the front of your waist.
Remember that the narrower your grip becomes, the more shoulder mobility you will require.
Another option is to perform shoulder rotations while lying down with your forehead on the ground. This version will include some lower trap and rhomboid involvement to help strengthen them.
In 10 minutes, learn how to correct your hunchback posture.
Here’s a routine that will take you less than ten minutes to complete:
If you want to improve your posture quickly and ensure that it stays in that corrected position, you should do this routine every day.
Another thing to keep in mind is that you should be aware of your posture throughout the day, whether you’re sitting or standing. You can do this routine as many times as you want, but if you’re slouching the rest of the day, it won’t help you much.
One tip I use is to imagine someone pulling your body up with a string: everything should be in place.
I hope that after reading this article, you have a better understanding of the causes of your hunchback and the reasoning behind the exercises I’ve chosen to correct this bad posture.
If you want to correct your posture as quickly as you build muscle in the gym, I want you to know that it all comes down to performing the above exercises with proper form.
Have you enjoyed this article? So, I think you’ll like my post on the top shoulder training mistakes most people make. Don’t miss out on the delicious nuggets of science-based knowledge contained within!
Put an end to your concerns about your form.
There’s an easier way out if you’re constantly wondering if you’re performing specific exercises correctly.
The Unorthodox Training membership program includes detailed breakdowns of exercise variations as well as the proper form to use.
Are you unsure which program to select? Don’t be concerned.
If you’re serious about getting results, I strongly advise you to join the Unorthodox Training Membership Program!
The PERFECT Daily Posture Routine To Improve Your Sitting Posture
Sitting too much (with poor posture) can cause a slew of issues and muscle imbalances. In this article, I’ll walk you through the ideal daily posture workout routine that you can do anywhere.
Do you spend the majority of your day sitting? Then you should read this article about the best posture workout routine. Whether it’s sitting at home, at work, driving, or just sitting in general, chances are your body has adapted to become a very efficient “sitter” over time. Yes, your body does become very adept at sitting. How? It deactivates some muscles while over-activating others. When you combine this with the fact that most people do not sit but rather: • Slouch forward
• Take a slant. AND
• Do a variety of things to make themselves more at ease…
It causes a slew of issues and imbalances when you’re not sitting.
Looking for a workout routine that won’t result in all kinds of problematic imbalances? Then you’ve come to the right place. Every program in the Unorthodox Training Membership has been designed by to help you develop your physique in a well-rounded manner so that you can achieve your fitness goals safely – and in the shortest amount of time possible. If you’re curious, here’s why you need a posture workout routine: Why Do You Need A Posture Workout Routine?
And, in general, sitting too much is bad for you because it leads to the development of the following posture. In which case:
• The head protrudes forward.
• Bring your mid-back and shoulders forward. AND
• Excessive lower back arches with an anterior pelvic tilt
To make matters worse, this posture is frequently accompanied by a slew of asymmetries caused by different sitting habits. As a result, one side of the body may be tighter than the other. As a result, you may notice a slight drooping on one side, for example.
As a result, there may be tightness and aches and pains in the neck, shoulders, lower back, and other areas. It also makes it difficult to perform various exercises properly in the gym. Let alone standing and moving around all day.
However, if you spend the majority of your day sitting, there are simple ways to reverse this and prevent it from worsening.
Here’s How Too Much Sitting Can Cause Poor Posture
Because we know from the analysis of multiple papers that the various postural patterns caused by sitting are simply the result of: 1. various muscles that have become underactive and weak over time, AND 2. other muscles that have become overactive and shortened over time.
This, in turn, pulls your body into the new posture.
To counteract this, I’ll show you two quick and easy 5-minute posture workout routines that you can do almost anywhere. These are intended to mobilize these tightened areas, strengthen the weakened muscles, and correct any asymmetries you may have.
The first routine will primarily target the upper body. The second routine will primarily target the lower body. Both of these posture workout routines include four exercises. I’ll also show you how to incorporate them into your daily routine near the end of the article. But for now, let’s get started with the first routine.
Routine 1 of Posture Workout Routines: Upper Body Focus
As previously stated, the purpose of this routine will be to mobilize and strengthen various parts of the upper body. It will aid in the correction of the imbalances that are frequently caused by prolonged sitting.
Band Over-And-Backs (Exercise 1)
Over and backs will be the first exercise in our posture workout routine. These can be accomplished using either a band or a towel. This exercise is used to stretch and open up the shortened chest and shoulder muscles that are pulling you forward into this hunched posture. The following is how to carry out the exercise:
Take a wide overhand grip on the towel or band.
Gently pull it apart to create tension.
Raise it over your head and behind your back without bending your elbows. Go only as far as you’re capable of going.
Once it’s behind your back, concentrate on pulling your hands apart.
Begin with a broader grip. As your mobility improves, you can gradually narrow your grip.
Is there a simpler way to do this? Don’t be concerned. The standing chest opener stretch is also an option. Simply put, this is where you:
Place your hands behind your back and clasp them.
Squeeze your shoulder blades together and do the following:
Then, to deepen the stretch, pull your arms up and hold them there.
Cobra Pose (Exercise 2)
In our posture workout routine, we’ll then move on to the cobra pose. This will help stretch out almost all of the muscles that have become tightened as a result of sitting. This is arguably one of the best sitting stretches. Because, when compared to a typical sitting posture, the entire body is almost completely reversed in this stretch position if you go joint by joint.
However, in order to do it correctly and without aggravating your back, you must do the following:
Lie on your stomach, feet about hip-width apart. Make sure your toes are pointed down and your hands are by your sides, directly beneath your shoulders.
Next, contract your quads to lift your knees off the ground.
Lower and retract your shoulder blades, then lengthen your spine. You can accomplish this by imagining yourself bringing your upper body forward and up while using and engaging your mid and lower back muscles.
Hold for a few deep breaths at the top before returning to the bottom and repeating.
It is important to note that you should not muscling your way up by pushing your arms into the ground. Instead, your arms should simply guide and stabilize you as you lengthen.
3rd Exercise: Stand and Reach
The next exercise we’ll do here will help correct some of the asymmetries caused by slouching one way while sitting. Sitting in this position has caused your side muscles, such as your QL, to tighten. As a result, your body tends to droop in one direction. We’ll do a simple stand and reach for these:
Place one hand on your hip.
Then, on a diagonal, extend up and back behind your body. Consider reaching for the ceiling. Experiment with various angles until you find the one that gives you the best stretch in your side.
Hold the final position for 5-10 seconds.
Repeat for a total of four reps before switching to the opposite side.
However, you’ll probably notice that one side is tighter than the other. This is due to your slouching. In that case, you should devote a little more time. Additionally, do more reps on the tighter side.
Wall Slides with Chin Nod (Exercise 4)
Following that, we’ll work on strengthening some of the weakened upper body muscles in the posture workout routine. In particular, the:
• Weakened lower traps – Contribute to hunched posture AND
• Weakened neck flexors – This contributes to the forward head posture.
To accomplish this, we’ll use wall slides with chin nods:
Face a wall, ideally with both your upper and lower back completely flat against it.
Next, move your arms up and down against it.
Perform chin nods while leaning against the wall with your back to the wall. This is where you use your deep neck flexors to tuck your chin into your chest. Consider it like giving yourself a double chin.
As you raise your arms, you should feel a strong contraction in your mid-back. You should also feel the muscles in the front of your neck working as you perform the chin nods. This combination of wall slides and chin nods is an efficient way to correct both hunched posture and forward head posture at the same time. Do you find the wall slides too difficult to begin with? As an alternative, you can perform shoulder W’s with chin nods.
With the second posture workout routine, it’s time to focus a little more on the mid and lower body muscles.
Posture Workout Routine 2: Lower Body Concentration
Quadruped Thoracic Rotations (Exercise 1)
To begin, we’ll focus on thoracic or “mid-back” mobility. Sitting causes this to stiffen. This stiffness not only encourages the hunched over posture, but it can also cause problems and compensations in the lower back and lower body. We’ll use quadruped thoracic rotations to correct this:
Get down on all fours and bring your hips back towards your heels.
Extend one hand in front of you and hold the other behind your neck.
Then, simply bring your elbow down to the floor and, while keeping your eyes on your elbow, rotate it up towards the ceiling as far as you can.
Hold the top position for a few seconds.
Return to the starting position for more reps before moving to the next side. As you do so, you should feel a good stretch in your mid-back area.
Stretch your hip flexors while kneeling in exercise number two.
Following that, we’ll stretch the hip flexors. These have tightened over time, pulling the pelvis into that anterior pelvic tilt. To accomplish this, we’ll perform a simple kneeling hip flexor stretch:
Begin by contracting your glutes and abs and posteriorly tilting your pelvis. This is the key to the effectiveness of this exercise, which most people overlook.
Then, only after you’ve properly set your pelvis, gently lean forward until you feel a deep stretch in your back leg’s front hip.
Maintain the final position for 10 deep breaths or so.
Then switch to the opposite side.
3rd Exercise: Pigeon Stretch
Following that, we’ll do a stretch that not only lengthens the tightened hip flexors, but also helps open up the hips with external rotation. It thus aids in addressing any asymmetries that may exist in order to best prepare us for success in the next strengthening exercise. For these, see:
A couch or any elevated platform can be used.
Cross your front leg over it and fully extend your back leg to lengthen your hip flexors.
Then, brace your core and simply bend at your hips to bring your chest forward until you feel a stretch in the side of your front hip, with your hands on your foot and knee.
Hold it in place, but feel free to move around at different angles to adjust the stretch slightly.
Then, switch to the opposite side.
You’ll probably notice that one side is much tighter than the other. This is especially true if you frequently cross your legs while sitting. If this is the case, spend a little more time on the tighter side. If necessary, you can perform a similar stretch while seated, with your foot resting on your opposite knee. And then lean forward again, this time dropping your chest until you feel a stretch.
Glute Bridges (Exercise 4)
Finally, we’ll do glute bridges to help wake up and strengthen the glutes. This is due to the glutes becoming inactive and weakened as a result of prolonged sitting. And are now causing the pelvis to tilt anteriorly. However, it is critical that you perform the previous stretches first. This is due to research indicating that the tightened muscles we stretched will actually inhibit glute activation. And make it difficult for you to use this exercise effectively.
To begin your glute bridges, do the following:
Lie on your back with your knees bent and your feet flat on the ground.
Next, contract your glutes and abs to achieve a posterior pelvic tilt.
Once that is established, use your glutes to propel your hips into the air while keeping your back straight rather than arched.
Hold the top position while contracting your glutes before returning to the bottom position for more reps.
As you gain strength, you can progress to single-leg glute bridges. This can help correct any glute strength imbalances you may have.
Takeaways from Posture Workout Routine
So, here are the two posture correction routines, each with rep range and timing guidance for each exercise.
Routine No. 1 (Upper Body Focus)
Over-and-Backs (10-15 slow reps) are the first exercise.
Cobra Pose (5-10 slow reps with a pause at the top)
Exercise 3: Stand and Reach (5-10 reaches on each side, pause at the end)
Wall Slides with Chin Nod (Exercise 4) (2 sets of 10-15 reps)
2nd Routine (Lower Body Focus)
Quadruped Thoracic Rotations (10 reps each side with a pause at the top)
Kneeling Hip Flexor Stretch (30-45 second holds on each side)
Pigeon Stretch (30-45 second holds on each side)
Glute Bridges (Exercise 4) (2 sets of 10-15 reps with pause at top position)
How to Put a Posture Workout Routine in Place
What is the best way to put this into action? There is some research in office workers that suggests that for the highest levels of productivity throughout the day, you should take a short break every 52 minutes.
As a result, alternating between these posture exercise routines after every hour or so of seated work during the day is a good way to easily incorporate them. Regardless, I’d recommend performing both of these routines at least once per day. And ideally, each twice a day if you sit a lot. Because consistency and frequency with these routines are critical.
But keep in mind, guys, that sitting is only a part of the problem. We see similar postural imbalances in people who stand all day. The real issue is that you are not taking regular breaks, are not aware of your posture throughout the day, and are not moving enough in general. Concentrate on improving those aspects while incorporating the routines mentioned in this video, and you’ll be able to make positive long-term changes. As a result, you will look, feel, and perform significantly better.
The Most Convenient Way to Correct Hunched Posture (3 Daily Moves)
Do you dislike the way your rounded back posture appears? I’ve got you covered. In this article, I’ll show you how to fix your posture (quickly) with three daily moves.
Are you currently reading this ‘how to fix your posture at home’ article on your phone or laptop? You most likely resemble the following. With your back arched and your head protruding outwards. I’m also willing to bet you just realized it. You must have also attempted to correct yourself right away. This brings us to today’s major issue. We get stuck in this hunched over posture for hours on end because of our excessive phone and computer use.
Worse, we aren’t even aware of it. This causes our joints and soft tissue to adapt to this posture over time. As a result, this kyphotic posture becomes the norm for us. But, more specifically, it causes a lack of something called thoracic extension in our spine. This is simply our ability to straighten our mid-back out of our rounded posture. A forward head posture frequently goes hand in hand with a lack of thoracic extension. Consider this. What happens when the back of the chair is rounded? And what about when the eyes are looking straight ahead? That’s right, the head is compelled to move forward.
So, how do you know if you have postural adaptations? Simply relaxing your body into your natural comfortable posture is an easy way to start. Then, in the mirror, take a picture of yourself from the side. If you resemble the image below, you’ve arrived at the right place.
Now, I’ve written a few ‘how to fix your posture’ articles in the past. They are all concerned with this issue. However, I understand that many of you will be inconsistent when presented with a plethora of different exercises. I understand. They’re dull. Furthermore, most people do not find corrective exercises to be “fun.”
Thoracic Mobility and Weak Mid-Back Muscles are required to correct forward head posture.
So, for today’s ‘how to fix your posture’ article, I’m going to try something new. I’ll devise a routine that will show you how to potentially improve your posture with the least amount of effort. The routine will concentrate on the most common problems I mentioned earlier. Fixing those issues on their own can often solve the various problems and postural imbalances we see: • Upstream in the head, shoulders, and neck, and • Downstream in the lower back and pelvis.
And it only takes three moves to do so. When these three moves are performed correctly and consistently in the correct order, they can be extremely beneficial in determining how to fix your posture.
When it comes to how to correct your posture, understanding the rationale behind the exercises is critical.
Before we get into the exercises themselves, it’s important to understand why they’re there in the first place. So, let’s go back to the posture we discussed earlier.
The main issue here is that your mid-back has lost some of its ability to extend upright as a result of sitting hunched over. And research suggests that as a result of this lack of thoracic mobility, certain mid-back muscles, most notably the lower traps, become weakened. Furthermore, their activation can be inhibited. This is due to the fact that the back is now in a position where the lower traps are at a disadvantage. As a result, activation will become more difficult for you.
This exacerbates the overall postural issue. Why? Because this muscle pulls the shoulder blades down and back, it helps to keep your posture upright. Unfortunately, because of the link between poor thoracic mobility and weak lower traps, the lower traps are one of the most difficult muscles to learn how to fire and activate again.
I mean, most of you reading this are probably wondering, “How the f*ck do I activate that?”
So, what’s the answer?
The Solution Is To Mobilize And Strengthen The Lower Traps.
So, first and foremost, we’ll work on mobilizing our mid-back. This will temporarily help us get our body alignment in a position that will allow us to activate the lower traps in the first place. In fact, studies have consistently shown that addressing and mobilizing the thoracic spine first improves lower traps activation when tested later.
After mobilizing the thoracic spine, we’ll do a lower traps exercise. This will aid in their activation and strengthening. This is going to be the key to long-term posture improvement, rather than just temporary relief from stretching. This simple, systematic approach, when used together, has been shown to significantly improve the postural imbalances we commonly see when sitting.
You should now have a better understanding of the reasoning behind this approach. So, let’s take a look at the best exercises for better posture.
Move 1: Thoracic Extension Mobilization is the step-by-step version of How To Fix Your Posture.
First, we’ll practice some thoracic mobilization. To do so, I’ll present a few options based on what you have or don’t have.
Lay on your back with your knees bent to begin. And then roll the foam roller around the area between your shoulder blades. Then, from here, contract your abs by placing your hands behind your head to support your neck.
• Using your head as a guide, slowly arch your upper back over the foam roller • Return to the starting position • Repeat for a few more reps
Make sure you don’t let your ribs flare up or your lower back arch as you perform the exercise. Instead, we want the motion to originate in the middle and upper back. The lower back should always be in a neutral position.
Continue moving the foam roller down each segment of your back after a few more reps in that position. Rep until you’ve reached the end of your mid-back region.
You should ideally use a foam roller for this. Another option is to replace the foam roller with two tennis or lacrosse balls in a sock.
What if you don’t have access to a foam roller or tennis balls? • Place your elbows on top of a bench or couch with your hands together. • Sit your hips back into your heels while simultaneously dropping your chest towards the ground. • Hold that bottom position for a few deep breaths before returning.
Again, you should feel this in your mid-back, so try not to compensate by arching your lower back.
Thoracic Extension Practice (Move 2)
The thoracic cat cows are up next. This is one of the most effective exercises for correcting bad posture. It will assist our bodies in ingraining the mindful awareness of how to actually extend at the mid-back.
Here’s how to go about it:
• Get down on all fours.
• Round out your lower back by sitting your hips back into your heels.
• Take a deep breath in, arch your mid/upper back, and then exhale as you tuck your tailbone and round at that mid/upper back region while keeping your chin tucked in.
Alternate between the two gradually (arching and rounding the back)
We want to emphasize the movement coming from the mid/upper back rather than just the shoulder blades or the lower back for these. Similarly to the first exercise,
Lower Traps Strengthening (Move 3)
Okay, the previous two exercises successfully mobilized our mid-back. That is, we will now be in a much better position to temporarily activate and strengthen our lower traps for long-term results.
However, in order to do so, we must carefully select our lower traps exercises. Remember what happens when you adopt this hunched over posture? Yes, you read that correctly: tight upper traps. And the problem with tight upper traps is that research has shown that they can weaken the lower traps even more by essentially taking over whenever we try to train them.
To maximize your success with lower traps training, we must select exercises that have been shown to: • Not only maximize lower traps activation but also • Minimize upper traps activation as this will help ensure they do not take over the movement.
Fortunately, there has been a lot of research done on this. And this is what we’ll use to guide our exercise selection.
Prone Cobra with Modifications
To begin, we’ll employ a technique known as the modified prone cobra. This has been shown to effectively activate the lower traps. In addition, when compared to several other lower trap movements, it elicits the least activation of the upper traps.
• Lie on your stomach with your arms by your sides. • Then, using your mid and upper back, raise your chest slightly off the ground while keeping your chin tucked.
Lift your arms up while turning your palms out so that your thumbs point towards the ceiling • Hold this position • Imagine pulling your shoulder blades back and down as if you were reaching your fingers down towards your feet, as these are two of the main functions of the lower traps and key to activating them • Hold this top position for about 10 seconds • Come down and then repeat for more reps
As you hold each rep, you should feel your lower traps working. It’s almost like a pinching sensation in the middle of your back.
Make this a daily habit. And once you’ve mastered activating your lower traps without compensating with your upper traps, we’ll swap your lower traps exercise for more difficult progressions. These progressions can then be used to challenge and strengthen the lower traps to a greater extent.
Prone Cobra Progressions with Modifications
A similar movement will be used in the first progression. However, with your hands behind your head. Lift your chest up, chin tucked, and reach your arms up towards the ceiling. Focus once more on actively keeping the shoulder blades back and down.
The arm position will then be changed to a W. Pull your shoulder blades back and down, keeping your thumbs facing the ceiling. Consider it like pulling your elbows down towards your back pockets.
Last but not least, we have our most difficult progression. For these, you’ll want to reach out diagonally with your arms, forming a Y with your elbows slightly bent. Your arms will be directly in line with the lower trap fibres as a result of this. Then, lift your chest and keep your chin tucked. Raise your arms above your head, thumbs facing the ceiling. And then hold the top spot for 10 seconds.
Consider bringing your shoulder blades back and down to activate the lower traps. The same as the other exercises.
Don’t rush through the steps.
By holding light weights in each hand, you can increase the resistance of any of these progressions. But the main goal is to gradually progress through each of these exercises as you “master” each progression over time. But what exactly is mastery? It is defined as your ability to carry out the progression with:
• Excessive activation of the lower traps YET • Only minor involvement of the upper traps
So take your time with these and don’t rush through them.
Now, after you’ve completed your lower traps exercise, simply stand up and try to put this into action. Pull your shoulder blades back and down while standing. It’s as if you’re squeezing your shoulder blades together while reaching your hands down towards your feet. You should be able to feel them working just from this. Keep this in mind. Perform this simple exercise while standing or sitting throughout the day. Doing so can train your brain to use your lower traps to keep you upright rather than slouching over.
Workout Action Plan for Posture Correction
So, here’s the action plan to summarize the daily routine:
Spend 10 minutes going through each move in the following order:
(1 minute) Thoracic Extension
Cows with Thoracic Catastrophes (10 reps)
Lower Traps Exercise (10 reps with 5-10 second holds at top) with progression
Modified Raise of the Prone Cobra Behind the Head
Raise W Raise Y Raise
Use this routine 1-3 times per day to break up long periods of sitting/standing.
Make These Moves a Habit
Over time, by devoting at least 5-10 minutes per day to working through this, you should notice a significant improvement in your ability to activate your weakened lower traps and other important mid-back muscles. This will allow you to use these muscles more when standing and sitting throughout the day.
Not to mention, in the gym, with movements like pull-ups, lat pulldowns, and rows, which are supposed to strengthen these muscles. As a result, You’ll notice long-term visual improvements in your hunched over posture. As a result, you may feel a lot more relief upstream in your upper traps, neck, and shoulders. And possibly even in your lower back and other areas downstream.
5 Best Posture Exercises to Straighten Your Back!
Do you have forward rounded shoulders? Please read this article. Here, I demonstrate how to straighten your back using 5 simple – yet effective – exercises that you can easily combine into a 10-minute corrective routine.
More specifically, I’ll show you how to straighten your back by going over the following topics:
• The origins of your hunched posture
• Corrective exercises that you could perform
• A detailed 10-minute routine with step-by-step instructions
You should feel immediate relief by the end of this article. You’ll also have a 10-minute go-to routine to maintain these gains for the rest of your life.
What Is the Source of Your Hunchback Posture?
To understand how to straighten your back, we must first examine the origins of your hunchback posture.
Here’s the deal. Your body is a machine for adaptation. Your body will adapt to becoming more ‘efficient’ at being in that position all day in as little as 3 months of prolonged sitting and standing in a hunched-over position.
Combine this with the fact that working out tends to aggravate the problem. We only train the muscles we can see in the mirror, while ignoring the ones we can’t (i.e. “backside muscles”). This causes a very tight front side, which pulls our back forward. In addition, a very weak backside that can’t straighten itself out.
We’ll use a method that’s been shown to work in multiple papers to fix this.
A Sneak Peek at Your 10-Minute Correctional Routine
And what exactly is this method? It’s a 10-minute corrective routine that consists of two parts:
• Part 1: Concentrate on mobility to loosen the back. The first exercise will straighten your back, the second will rotate it, and the third will teach your body how to move in its new upright position.
Part 2 focuses on activating and strengthening the back’s weakened muscles. This section assists you in maintaining your new, corrected posture over time.
Here’s an example of your 10-minute corrective routine.
Prayer’s Stretch: two sets of ten reps
2 sets of 6 reps on the quadruped reach
1 set of 10 reps for shoulder dislocations
Pull Aparts: two sets of ten reps
3 sets of 6 reps for YWTs
When performed at least 2-3 times per week, this routine works on its own. Alternatively, you can use it as a warm-up before your upper body workouts. This is true as long as you implement it while also making an effort to get up and move around frequently throughout the day.
Straightening Your Back Part 1: Mobility Workouts
Prayer Stretch is the first exercise.
Let’s get started with the first mobility exercise that will help with your forward rounded shoulders. Here’s how to use the prayer stretch to straighten your back:
• Sit on a bench or couch with your knees underneath your hips and elbows, and then clasp your hands together and take a deep breath in through your nose.
• As you exhale, lower your head to the floor and move your hands to the back of your head.
• A deep stretch should be felt in your upper back and lats. By bending the lower back instead of the upper back, you can avoid cheating.
• Take another deep breath in the bottom position, then push your elbows through the bench as you return to the starting position, repeating for a total of 10 reps.
Quadruped Reach (Exercise 2)
We’ll now use a rotation exercise to further loosen the back. Here’s how to perform the quadruped reach:
• Take a pillow or a foam roller with you. Position yourself on all fours with your knees under your hips and your hands under your shoulders.
• Place a pillow or a foam roller between your legs. This will help you avoid cheating.
• With one hand behind your head, try to touch your elbow to the opposite wrist. Squeeze the pillow again and again. A deep stretch should be felt in your mid-back.
• Now, with your planted arm, push away from the floor while rotating your upper back to drive your elbow and head towards the ceiling. In this top position, your mid-back muscles should be working to open up your chest.
• Return to your starting position to complete your first rep.
• Do 6 reps on each side before switching sides.
Breathing deeply throughout each rep is critical for fully opening up your upper back. So, rather than holding your breath, inhale on the way down and exhale on the way up.
Our upper back should now be in a better position as a result of the previous two exercises. We’d like to re-teach it how to stay and move in this new upright posture.
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Shoulder Dislocations (Exercise 3)
Okay, now let’s get back to the last mobility exercise, shoulder dislocations. This is how you can do it:
• Place your feet under your hips and stand tall. Squeeze the buttocks. Additionally, lightly brace your core.
• Take a band and pull it apart with your palms facing away from each other and your pinkies up. If you don’t have a band, you can substitute a bedsheet with an overhand grip.
• Bring your arms overhead and down towards your buttocks from there. Then, return to the starting position overhead to complete a rep.
• To stabilize your arms, you should feel a deep stretch in your chest and upper back muscles.
• Repeat for a total of 10 repetitions. Avoid arching your back and sticking your gut while doing so.
Part 2: Strengthening Exercises for Straightening Your Back
This article on how to fix a rounded back will be incomplete unless you learn how to activate and strengthen your weak back muscles. You will only be able to maintain this good posture if you do so.
Pull Aparts (Exercise 4)
Here’s how to use pull aparts to straighten your back:
• Begin by standing with your feet hip-width apart and squeezing your buttocks and core.
• Wrap one side of the band around your neck and grab the other with your arms straight out in front of you.
• Maintain a straight line with your arms and keep your elbows apart.
• Squeeze your upper back muscles together. Consider squeezing a pencil between your shoulder blades. As you pull the band apart, avoid arching your lower back or shrugging your shoulders up.
When done correctly, you should be able to feel the muscles between your shoulder blades contract.
• Maintain this end position for 3 seconds. Then return to your starting point.
• Repeat for a total of 10 repetitions.
Do you not have a band? The scarecrow can then be performed instead. Here’s how to go about it:
• For support, rest your head on a chair, table, or your significant other’s buttocks.
• Bend at the hips and drive your elbows out and back, maintaining a 90-degree angle.
• Hold that for 3 seconds without arching your lower back too much.
• Then, rotate as far as you can and hold that end position for 3 seconds before returning to the starting position.
• Repeat for a total of 5 repetitions.
5th Exercise: YWT’s
Now we’ll make things a little more difficult. Here’s how you can do YWTs:
• Lie down on your stomach, squeeze your buttocks, and press your stomach against the floor.
• Arrange your arms in a Y position overhead, thumbs pointing up.
• Next, lift your hands about an inch off the ground and shrug your shoulders down away from your ears.
• Pull your elbows down towards your hips while squeezing your upper back until your arms form a W shape.
• Hold for 2 seconds. To keep this position, you should feel your mid and lower trap muscles in your back working.
Then, while maintaining back tension, extend your arms out to the side to form a T. You’ll feel yourself fighting the urge to let go of the upper back tension and shrug your shoulders up as you do this part. Defy that sensation!
• When you reach the T shape, hold it for 2 seconds before pulling your arms back into the W. Then, re-enter your hands into the Y.
• Avoid letting your arms and hands touch the ground.
• Repeat for a total of 6 repetitions.