Poor posture in the upper body is characterized by a forward head, slumped shoulders and a rounded upper back.  This happens as a result of our lifestyle and habits: We spend too much time slouching over our desks, computers, tablets, and smartphones and too little time strengthening our back and stretching the front of the body.  Poor posture can make us look old, tired, and self-conscious. It can make us feel that way too.  It restricts our breathing, which zaps our energy, causes painful trigger points in the upper back and tension headaches, and even increases our risk of shoulder injuries.

We can alleviate pain, improve our appearance, and even increase our energy and boost our mood by fixing our posture.  In this three-part series on posture, I’ll show you the best exercise, stretches, and self-myofascial release techniques to restore balance to the upper body.

Let’s start with corrective exercises to strengthen the weak, underused muscles in the back of the body.

Shoulder External Rotation: “Outies” are great for the rotator cuff muscles and help correct forward shoulders.  This exercise can be done standing with a Thera Band or side lying with a dumbbell. Either way, to sure to keep elbow pinned to your side and your torso steady. Complete 3 sets of 12 reps.

Row: This exercise is a must for counterbalancing tightness in the front of the chest and shoulders. Focus on squeezing the bottom tips of the shoulder blades together. Return slowly to the starting position. Complete 3 sets of 12 reps.

Band Pull Apart: This exercise targets the often neglected rear deltoids in the back of the shoulder.  This not only improves the aesthetics of the shoulder but also counterbalances tightness in the front of the shoulder.  Start with the palms facing in.  Keep arms straight throughout the movement.  Extend arms out to the sides, keeping shoulders down away from the ears.  Return slowly to the starting position. Complete 3 sets of 12 reps.

Wall Lean: This is the best exercise to help correct a forward head.  Wall leans have helped me alleviate neck pain.  Stand against the wall and walk feet about a foot away so that only the head is touching the wall.  Keeping the neck and back neutral, hold for 10 breaths.  Then walk feet back to wall, step forward, and pause for a moment before walking away.  Complete 3 rounds.

Depression Dips: This exercise activates the lower trapezius muscles that pull the shoulder blades down.  This relaxes the upper trapezius muscles and helps to decrease the risk of injury to the shoulder.  Depression dips, the reverse of a shoulder shrug, are similar to a tricep dip except the arms remain straight.  Let the torso fall down between the arms so that the shoulders scrunch up to your ears.  Then push the bench away to get taller, ears far away from shoulders. Imagine you’re a turtle poking your head out of your shell.  Complete 3 sets of 12 reps.

Prone Diamond Arm Lifts: This is a great alternative if you’re having trouble with depression dips. Lying face down, forehead resting on a block or rolled towel, arms in a diamond shape overhead.  Make fists with thumbs up to the ceiling.  The key with this exercise is to keep your shoulders far away from the ears while lifting the arms up toward the ceiling. Complete 3 sets of 12 reps.

Supine Y Fly: If you have time for nothing else in your day, do this exercise and you will feel the improvement.  Lying on your back with a rolled yoga mat or foam roller under head and thoracic spine. Start with arms over shoulders, palms facing in.  Pull arms back overhead into a wide Y shape.  Return slowly to the starting position. Complete 3 sets of 12 reps.

Supine Shoulder Horizontal External Rotation: Always perform shoulder external rotation (“outies”) prior to this exercise. Lying on your back with a rolled yoga mat or foam roller under head and thoracic spine. Start with goal post arms, elbows in line with armpits and hands pointed up to the ceiling. Rotate the upper arms so that the hands now point back to the wall behind you.  Imagine you’re quarter-turning the lever handle on a valve. Return slowly to the starting position. Complete 3 sets of 12 reps.

If you are working on improving your posture, you can do these exercises every day. For maintenance, perform theses exercises one or two days each week.  In the next post, we’ll look at stretches to lengthen the tight muscles in the front of the body.

Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one.  She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.

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