Part 2: Common faulty posture: Forwarded Head, Rounded Shoulders, Hunch Back & Lower Back Arching: Suggested Exercises

Hey guys! Did you guys now already know if you are suffering from any common faulty postures I mentioned in the last article (the link: http://healthycharmingstrong.blogspot.com/2015/03/part-1-common-faulty-posture-forwarded.html)?
If yes, I would like to congratulate you, as you are more aware of your posture now!

Thus, what's next?

     Firstly, get the right information, and start practicing a correct posture. Standing, sitting, lying, sleeping and walking in a proper way can really help you to get rid of a lot of unnecessary pain and injury. You may refer to the picture below for some postural correction tips. Are you already doing that? :) 

Adapted from Malaysia Physiotherapy Students' Network (MPTSN)'s Facebook's Fans Page
(https://www.facebook.com/MPTSN/photos/a.141294449312309.25966.141268225981598/505294602912290/?type=1)

     Secondly, you can do some exercises as shown below to correct your posture too!

1. For rounded shoulders: Strengthen the muscles for arm external rotation and shoulder stabilization

Arm external rotator muscles focus
Adapted from Tan Yee Lin - Elaine Facebook's Fans Page
(https://www.facebook.com/tanyeelin.health/photos/pcb.1400830186899229/1400792733569641/?type=3&theater)

Shoulder muscles focus
Adapted from Tan Yee Lin - Elaine Facebook's Fans Page
(https://www.facebook.com/tanyeelin.health/photos/pb.1383239931991588.-2207520000.1427018265./1400792723569642/?type=1)

Shoulder and external rotator muscles focus
Adapted from Tan Yee Lin - Elaine Facebook's Fans Page
(https://www.facebook.com/tanyeelin.health/photos/pb.1383239931991588.-2207520000.1427018265./1400792706902977/?type=1)

Shoulder muscles focus
Adapted from Tan Yee Lin - Elaine Facebook's Fans Page
(https://www.facebook.com/tanyeelin.health/photos/pb.1383239931991588.-2207520000.1427018265./1400792653569649/?type=1)

Shoulder muscles focus
Adapted from Tan Yee Lin - Elaine Facebook's Fans Page
(https://www.facebook.com/tanyeelin.health/photos/pb.1383239931991588.-2207520000.1427018265./1400792643569650/?type=1)

2. For Hunchback: Strengthen the muscles for spinal extension

Train your erector spinae muscle

Enables you to strengthen your core and leg muscles at the same time

3. For Low back pain: Strengthen your core muscles 
*As there are too many causes of low back pain, some exercises may not suitable for you or even may cause you injury if you do them wrongly. And thus, you are highly recommended to first consult me or any medical/health/fitness personnel before doing any exercises below.

Lower abs muscles focus (you may lie flat, or on a head pad, pillow or towel to support your neck)

Obliques muscle focus (enables you to strengthen your hip abductor muscle too)
(https://www.facebook.com/tanyeelin.health/photos/pcb.1439899526325628/1439895129659401/?type=3&theater)

Abs muscles focus
Check for exercise instruction from the link below:
https://www.facebook.com/tanyeelin.health/photos/pcb.1439899526325628/1439895496326031/?type=3&theater

Obliques and Lower abs muscles focus
*Not suitable for everyone suffering from back pain

Lower abs muscle focus
*Not suitable for everyone suffering from back pain

You can always like my Facebook fans page, Tan Yee Lin- Elaine (https://www.facebook.com/tanyeelin.health?ref=hl) and get to know more tips to stay healthier and stronger!

Stay blessed! :)

Part 1: Common faulty posture: Forwarded Head, Rounded Shoulders, Hunch Back & Lower Back Arching. Are you suffering from one or perhaps all of them?

Every day, we eat, we drive, we wash dishes, we use our smart phone, we do our work in front of the computer, we write etc. However, only a few among hundreds will practice our daily tasks with a rather good posture. In fact, we are used to doing things with a really bad posture.

Look here! Are you familiar with those postures in the pictures a, b and c?

 

a) When we are driving.

(https://www.indiegogo.com/projects/posture-md-confidence-correction-through-posture)

 

b) When we are texting.

(http://www.marksdailyapple.com/16-tips-for-desk-jockeys-what-to-do-about-sitting-all-day/) 

c) When we are using the computer.

(http://www.standingstraight.com/2013/09/08/the-hunchback-of-your-name-here/)

And what are the consequences of repetitively doing these for many years?

You will start to develop forwarded head, rounded shoulders, hunchback, and arching of lower back.

This explains the reason why you started to have stiff neck and shoulders, tight chest, back pain, weak abdominal muscles (which may cause you a big tummy too). Moreover, you will feel tired most of the time and having no mood or motivation in doing lots of things.

Different kinds of posture.

(https://mwolf0259.wordpress.com/tag/exercise/)

 Rounded shoulders.

(http://www.builtlean.com/2011/11/28/posture-problems/)

However, the good news is: this is not without cure! Just be aware and start to correct your posture. Learn to sit, stand or even sleep properly (You may do some research on it or discuss with me or your health professional friends with the knowledge if you are not sure about it).

In fact, you have also do some exercises to activate the muscles that have been sleeping for YEARS. You may not notice yet how powerful your muscles can be to bring your bones back to the right position they should be and hence a good posture and a better Quality of Life!

So, Yes, Stay tuned for my next post about some recommended exercises to make you look and feel better!

Stay Blessed! :)