Correct Posture Through Strength Training

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Is it Possible To Correct Posture Through Strength Training? Absolutely. Exercise is done best with good posture and when you train your posture properly it affects everything else that you do. This means that the right exercise can equal fewer backaches and injuries caused by chronic poor posture!

Did you know it is common for you to be an inch taller when you get out of bed in the morning compared when you go to bed at night? Sitting, standing, or moving on your feet all day can do a number on your back.

Gravity is pulling you down. As you get tired your body responds by tightening up and your posture must compensate to keep you going.

Why is Having Correct Posture So Important?

Your body’s musculoskeletal system is a finely balanced and tuned machine. It allows you to stand upright, walk, run, jump, and play. The reason it works so well is because of your spine’s posture.

If you have chronic poor posture, over time that position causes muscular tightness and weakness which can eventually lead to back and joint pain. The good news is that you can often Correct Posture Through Strength Training!

How Can You Find Your Postural Weakness?

Everybody has a different posture according to what activities they do the most. Have you ever noticed the distinct posture of a gymnast, a dancer, or the person who sits at a desk all day? Knowing where your personal weakness is will allow you to target in on it when you are exercising.

The best way to know what is going on in your body is to be evaluated by a postural specialist. They will be able to show you exactly what is going wrong in how you stand and sit.

Now, Try This…

Go stand with your back against the wall and your feet about 4 inches away. Check that your shoulder blades and buttocks are both touching the wall.

Now pull your head back to touch the wall and level your chin with the floor. Pull your shoulder blades towards each other and flatten them on the wall. Press your arms to the wall with your thumbs pointing forward and reach your fingertips towards the floor.

Pull your bellybutton in and check that there is space about 2 fingers wide between your low back and the wall. Make sure your knees are not locked out and your feet are pointing forward and directly under your hips.

Stand as tall and still as you possibly can and breathe there for about 1 minute. Have a mirror in front of you or get a friend to watch that you are not moving, just breathing. After standing as tall as you can step away from the wall and relax. Do you feel taller? What part of that was hard? Pulling your head back? Pulling your shoulders back? Creating a space between the wall and your low back or maybe pulling your belly in enough to make that space smaller? Keeping your knees from locking? Or your feet straight?

Depending on where you have the hardest time holding yourself straight is where your postural weakness is or will be in the future unless you correct it now.

This may seem apparent, however, since the body is a connected machine that works together there are other tight and weak parts that contribute to this weakness. Quite often these weak links originate between the shoulders and the pelvis – your core.

Focus On Correct Posture Through Strength Training Your Core

Your core includes all the muscles in your torso and pelvis. These muscles stabilize every movement that you do.

Not only that, but your core muscles work together as a unit. If you have ever had a sore back, abs, or groin muscles you understand how those muscles work in every action that you do.

It is not enough to simply do abdominal exercises to have a strong core. You can have tight abdominals and still have a weak low back or rounded shoulders, which contributes to postural imbalance.

What To Be Aware Of When You Correct Posture Through Strength Training

When you have postural imbalances, there are certain muscles that are doing most of the work when you move. If your posture is not tall and correct, it is these overpowering muscles will kick in and start working for the weak ones.

This is why you might feel your neck during certain back or abdominal exercises. If this is happening to you, stop. Correct your form, and your posture. Use a lighter weight or even do a different exercise that puts you in a better postural position. If you fail to do this you could be making your postural problems worse!

When you are strength training, take a balanced approach.

By this I mean make an effort to actually challenge your muscular balance.

Make sure you do strengthening exercises for the entire body. So often you will see people doing the same few machines or exercises when they workout.

They do those particular exercises very well, but they have no idea they are training an imbalanced body. By regularly changing the exercises that you do and making a point to work every muscle group you can be sure that nothing on you is weak.

Try doing unilateral strength training. This means single arm or single leg movements like single arm dumbbell bench presses or single leg press. One side of the body is usually weaker than the other side. By working each side independently you train your weaker muscles to work without the stronger ones compensating during that movement.

Balance. Try standing on one leg when you strength train. Use tools like the Swiss Ball or a balance board to really challenge yourself. When you combine these simple tools with weight training exercises you teach your deep stabilizing muscles how to function properly when you use your arms and legs. This equals stronger posture muscles!

Try to add walking to your warm-up or cardio routines. When you walk your brain sends your body balancing messages for your posture. Plus every single muscle group in your body must kick in to keep you moving and upright. Be sure to stand tall, lift your abdominals, keep your chest open, lift your chin, and let go of the handrails!

Using Yoga and Pilates to Correct Posture Through Strength Training

As I mentioned before, poor posture is a result of tight and weak muscles. One of the simplest ways to address all of these issues is to do workouts that include both strength exercises and stretching. Methods such as Pilates and Yoga are designed to balance your body and improve your posture through movement.

While each practice is very unique, both teach your body how to be strong while you lengthen the tight muscles that are impairing correct posture. Plus they include exercises that can be as gentle or as challenging as your body can do.

sing Simple Equipment to Correct Posture Through Strength Training.

Use back support to remind you to sit and stand tall. When you lay on a weight bench, use that flat surface to set your posture before you lift the weight.

When you are doing standing exercises try using the wall, if possible, to correct your posture and keep you in perfect form. When you do seated exercises, use a bench with back support while you are training your posture.

In every single exercise activity that you do, always check that your spine is tall, your ears are in line with your shoulders, your abs are lifted, your chest is open, your shoulders are pulled away from your ears, and your shoulder blades are pulled towards each other.

The more you practice your Correct Posture Through Strength Training, the more you will notice your posture changing in the rest of your life.

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