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home : features : features June 23, 2017

6/13/2017 3:25:00 PM
Fitness Forum: Countering technology's posture disruption
Band pull. (Courtesy photo)
+ click to enlarge
Band pull. (Courtesy photo)

By Charlotte Gardner,Personal Trainer, Bay Tennis and Fitness

Technology is disrupting your posture, so let's straighten things out.

When you hold your phone, you're most likely looking down at your screen. Your shoulders and neck are rounded forward. For every inch forward your head leans, you're putting 10 pounds of extra strain on the joints of your spine.This will not only affect your neck, it has a domino effect on the rest of your body.

Poor posture can lead to anything from headaches, to rotator cuff injuries, back pain, and many other common afflictions. By improving your posture you will not only look and feel more confident, you decrease the likelihood of injury and you'll be able to move more freely and efficiently.

Why does your posture change ?

If a muscle is kept in a shortened position for a longer period of time it will accommodate to that position and it will tighten. All those hours sitting at your desk or in your car will tighten the muscles in your chest and hips. Muscles that are kept in a lengthened position are weakened due to inhibition. The time spend at that same desk or in that same car are weakening the muscles in your back and your glutes.

So what can you do to fix this problem?

Start to pay attention to your posture when you're texting or scrolling through Instagram. Try keeping your phone higher up so you don't have to bow your head as much.

Also notice your posture while driving or sitting behind your desk. Adjust your seat to a height where you can keep a long spine. And get up to go for a walk once in a while.

You can also start doing corrective exercises in the gym.

Here are some exercises and stretches for you to try:

Foam roll your upper back: to mobilize your thoracic spine

Chin Tuck: to strengthen your neck.

Band pull: to strengthen your back muscles and stretch your chest.

Scapular retraction: to strengthen your back muscles and stretch your chest.

Romanian dead lift in sprinters lunge.

This exercise will strengthen your glutes and will give your hip flexors a dynamic stretch.

Kneeling hip flexor stretch: to relieve tight hips.

If you feel you should be working on your posture. Get to your nearest workout facility and try some of these exercises.

FCB 2017

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