Fitness Fix: Lose Your Slouch

from Experience Life Magazine (a Lifetime Fitness publication)

NICOLE RADZISZEWSKI · DECEMBER 2015

Postural kyphosis is often the result of how you move and carry yourself in life, as well as your general emotional well-being. Sitting or standing hunched over for long periods of time, overtraining the chest muscles and front of the body, and a sedentary lifestyle are all factors. Postural kyphosis can often be improved with awareness and exercises like those here.

Here are two easy exercises to perk up your posture.

DOWEL MOBILIZATION

• Kneel in front of an ottoman or flat surface of similar height, with your hips slightly behind your knees.
• Holding a dowel in both hands, palms facing up, place your elbows on the ottoman, lining them up with your forehead. Your hands should line up with the top of your head.
• Exhale as you push your hips backward and bring the dowel behind your head and toward the base of your neck. Hold until you finish your exhale.
• Inhale as you return your hips, shoulders, and arms to the starting position.
• Repeat three to five times.

SEATED ROW

Attach a resistance band with handles to a secure surface at about seated chest height (or use a cable-pulley machine).

• Grasp the handles with palms facing each other.
• With arms outstretched, sit on a bench facing the band’s anchor point. There should be slight tension in the band before you begin the exercise.
• Pull the handles toward your body, squeezing your shoulder blades together at the end of the movement.
• Extend your arms to return the handles to their starting point.
• Repeat 12 times.