As we officially enter holiday season, those will attend work parties, holiday parties, and take advantage of unused vacation time to visit family/friends or travel.  It is important to try to maintain some exercise regimen considering this time of year with these events.  Whether sitting/standing at work finishing up projects that may conclude at the end of the year, or trying to complete any sales before the end of the year for your employer, poor posture often results from bad habits over a lengthy period of time.  Forward, rounded shoulders, a forward positioning of your head/neck forward, and slumped upper body are tell-tale signs of poor posture.  It is necessary to maintain better posture to minimize the possibility of developing neck, upper or middle back pain, and/or headaches to name a few.  Being aware of your posture will help greatly, but it is helpful to incorporate these strength-training exercises to either improve and/or maintain one’s posture so you are not hunched over greatly when working.

There are a number of different exercises to improve posture, but the keys should focus on your lower and middle back, your core muscles, and your deep neck flexors (located in the front of your neck). These exercises will pull your shoulders back, strengthen your core to maintain an upright position, and keep your head/neck from being pulled forward.  Typically, you want to strength train these muscle groups 2-4 days/week for about 15-20 minutes on these days, but often can be incorporated into your work out routine with other exercises you are already performing to make the most of your workouts.   It will likely take weeks to months depending on how much improvement your posture will need.  Having a visit with a chiropractor (despite not likely being in pain) will give you a better understanding as to how you can improve movement of certain body regions that are tight, stiff, and/or weak, so you can work on your posture while at the gym.

Gym exercises for improving posture are varied, but you can’t go wrong with a few staples, including rows (seated, upright), lat pull-downs (any grip from wide->narrow), head-neck retraction (seated, supine (Laying face up)), active neck flexion supine, and any core activating exercises (planks, side planks, bird-dog, glute bridge and dead bug (using an exercise ball)).  Resistance is added via exercise/resistance bands, dumbbells, and/or kettlebells to build strength.  Having a proper program to incorporate these exercises slowly and performed with proper mechanics will ensure postural changes over a period of several months.  Keep in mind you will have to work at your posture too while at work/home, and not just perform these exercises listed above to improve one’s posture.  It is a multi-faceted approach to ensure steady and consistent progress.

These elements alongside changing/reconfiguring your workspace to ensure proper posture while sitting/standing for long periods working on your computer (s) will likely change your posture provided you employ diligence.

Brian Marion, DC, CCSP, ART, SFMA, CKTP

Lincoln Park Chiropractic 2202 N. Lincoln Ave Suite 1 Chicago, IL 60614

(773)248-2790 https://lincolnparkchiropractic.com