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! :)