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Many people have problems with posture – even eminent fitness trainers. But they are not always visible to the naked eye. We offer you four exercises that will help identify existing deviations.
Mark Perry, an American sports coach and author of the popular fitness blog BuiltLean, admits that he was shocked when it turned out at a biomechanics seminar that both he and his colleagues in the sports shop have postural disorders. It offers 4 simple tests to identify the problem and simple but effective exercises to correct the spine.
Posture Problem #1: Foot Overpronation
How to check: place your hands on both sides of the foot at a distance of 2 cm, as shown in the figure. Straighten your ankle so that the space between each arm and ankle is about the same. Now relax your ankle and foot. If they strongly leaned (“broken”) inward, you have the so-called overpronation of the foot.
The reasons: overweight, pregnancy, improperly selected shoes, regular heavy loads (running on a hard surface) – all this can weaken the arch of the foot.
Effects: overpronation puts extra stress on the feet, tightens the calf muscles, and damages the kneecaps. Over time, this can lead to plantar fasciitis and other foot problems.
Decision: if the arch is already broken, the best solution is to contact an orthopedist and pick up safety shoes and treatment. If the arch is just beginning to curve, running/walking barefoot will help to strengthen it. Just check with your doctor first.
Posture Problem #2: Curvature of the Upper Back (Kyphosis)
How to check: ask someone to take a profile picture of you. If the upper back is rounded more than 40-45 degrees, as shown in the picture, it is kyphosis.
The reasons: a sedentary lifestyle, such as working in an office at a computer.
Effects: sitting hunched over at a computer, we pinch the chest muscles, which can lead to a curvature (kyphosis) of the upper back. The muscles responsible for posture in the upper back become weak.
Decision: you can remove the clamp by massaging the chest area with a tennis ball and performing other exercises (see video below).
Posture Problem #3: Slouching
How to check: do the pencil test. Stand with your arms at your sides and hold a pencil in each hand. If they point straight, the posture is fine. If they look at each other or are turned at an angle to the body, this indicates a stoop.
The reasons: a sedentary lifestyle, such as working at the office at the computer, and improper performance of strength exercises with excessive stress on the pectoral muscles.
Effects: sitting hunched at the computer, we clamp the muscles of the chest, the shoulders are bent, which leads to stoop. The muscles responsible for posture in the upper back are weakened.
Decision: the same ball massage and special exercises will help.
Posture Problem #4: Forward Head Tilt
How to check: ask someone to take a profile picture of you. As shown in the picture, locate the protruding bone (acromio-clavicular joint) on the shoulder and check if it is located exactly under the earlobe. If your earlobe protrudes forward, you have a posture problem.
The reasons: sitting hunched over in front of a computer screen.
Effects: the muscles of the back of the neck and upper back are strongly clamped.
Decision: firstly, try to sit correctly: the back is straight, the head is slightly tilted back, the gaze is straight ahead. Second, massage your shoulders and upper back regularly to relax your neck muscles.