From Slouch to Strength: Correct those rounded shoulders.

In today's world, where screens dominate our time and couches are our favorite hangout spots, rounded shoulders have become the latest trend that nobody asked for. Beyond the unwanted look of a forward neck, neck humps and rounding of the shoulders, this posture faux pas also wreaks havoc on our health.

We're talking chronic neck and shoulder pain - check! Headaches - Check!

Restricted breathing capacity due to a slouched thoracic cavity - Check!

Irreversible yet often avoidable degenerative changes, nerve damage, jaw issues - Check! Check! Check!

The good news is, it's just a small 'hump'(yup-pun intended!) in the road and something most people can easily manage or reverse with just a few minutes of strength training each day.

To address the issue, we need to shift our attention to the area that is slacking off and quite literally needs to start pulling its 'weight'— the back of your body! By strengthening and re-engaging the posterior postural muscles your posture will effortlessly begin to correct itself, alleviating rounding of the shoulders and back pain caused by postural irregularities - With the exercises below, your core will benefit incidentally too which is always a win in my eyes.

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To get you started, here are my top three exercises to effortlessly correct forward posture, I hope you love them as much as I do.

3 exercises

12 reps X 3 sets each, daily added into your usual exercise routine.

30 days commitment to yourself and better posture.

Can't wait to see your results...If you have any questions, let me know prior to your next appointment and we can schedule a run through for you.

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The information provided in this blog is for educational and informational purposes only and is not intended as medical advice or a substitute for professional healthcare. Always consult with a doctor or qualified healthcare provider before beginning any exercise program, especially if you have any pre-existing health conditions or injuries. Engaging in physical activity involves inherent risks, and you assume full responsibility for any risks, injuries, or damages known or unknown that might occur as a result of participating in such activities. Stop exercising immediately and seek medical attention if you experience pain, dizziness, or discomfort. By following any guidance provided, you agree to do so at your own risk.

Face Pull: Resistance Band (or cable, pin loaded if you have machine access)

KEY BENEFITS

Primarily targets rear delts (posterior deltoids), rhomboids, traps (trapezius) (especially middle and lower), rotator cuff muscles.

Benefits:

• Improves general shoulder strength, joint stability and mobility.

• Strengthen the key muscles responsible for shoulder retraction (pulling your shoulder blades together/towards your spine)

• Enhances posture by counteracting the effects of prolonged sitting and forward shoulder position.

HOW TO COMPLETE

Set up:

• Resistance Band: Anchor band securely at eye-line height, make sure it cannot come undone.

• Stand with your feet shoulder-width apart and take a slight step back for tension, the band should be slightly pulling you forward, ensuring you need to switch your core on to maintain stance.

  
  

  Grip:

  • Grab the band with hands a few cm apart, palms facing down, thumbs pointing towards each other (see image above)

• Posture:

  • Stand tall, chest up, core engaged (to engage core, take a deep breath in, allowing your belly button to draw in towards your spine).

  • Soft bend in knees, leaning slightly back to allow your weight to sink into the heel of each foot.

  • Keep your neck neutral (don’t jut your head forward).

  • Roll your shoulders down and back.

• Pull:

  • Take a deep breath in before beginning, as you breathe out, pull the band toward your eyeline, making sure to lead with your elbows, ensuring they point slightly towards the ground.

  • Make sure your shoulders do not lift throughout the movement - Keeping your elbows pointing slightly down is key to ensuring your shoulders do not raise up throughout.

  • Flare your elbows out and squeeze your shoulder blades together at the end of the movement - Direct the energy centrally, towards the spine and not superiorly towards the head.

  • Slowly return to the start position without letting your arms or shoulders snap forward, repeat.

Bodyweight - Hand Release Push Up.

KEY BENEFITS

Primary muscles targeted are pectoralis major(chest), triceps, front delts (anterior deltoids), Secondary, core muscles (rectus abdominis, obliques, transverse abdominis), Erector Spinae (lower back), rhomboids, serratus anterior (front of scapula), quads, glutes.

Benefits:

Challenge your core and posture with this variation of the push up. My absolute favorite push up to incorporate the back, it has been a staple in my training since I discovered it through a mentor way back in my 20's.... Executed correctly, this powerhouse will increase stability and strength in your chest, core, back, and shoulders and can be completed anywhere. Just starting out? Start on your knees, work your way up to moving your knees further back until you are ready to go onto your toes.

HOW TO COMPLETE

• Start in the Push-Up Position

  • Hands under shoulders, feet hip-width apart.

  • Body in a straight line from head to heels.

  • Engage (squeeze and draw in) your core, glutes, and quads to maintain tension.

• Lower Yourself to the Floor in a straight line.

  (*if your back is dropping, or it hurts, go to your knees or bring your knees in a bit if you are already on your knees.)

  • Lower your body in a controlled manner until your chest, thighs, and hips touch the ground.

  • Keep elbows at about a 45° angle from your torso (not flared out).

• Release the Hands

  • Briefly lift your hands off the floor, in line with the top of your shoulders whilst keeping your body flat.

  • Retract (pull your shoulders blades towards the center of your back) and squeeze your shoulder blades down and together as you lift.

• Reset and Push Up

  • Place your hands back down firmly.

  • Push through your palms to lift your body up in a straight line—avoid sagging hips or lifting your chest first.

Single Arm, bent over row - Bench.

KEY BENEFITS

Primary muscles targeted are lats (Latissimus Dorsi), rhomboids, traps (trapezius) and rear delts (posterior deltoids)

Benefits:

S/A B/O Row targets the broadest back muscles, helping to build strength and stability in the mid-lower back, core muscles, rear part of the shoulder, and the muscles that retract your scapula, leading to overall effortless improved posture.

HOW TO COMPLETE

• Setup:

  • Place a dumbbell on the floor next to a flat bench.

  • Kneel with your same side knee and hand on the bench. Your other foot is on the floor for balance, and your free hand holds the dumbbell.

  • Keep your back flat and parallel to the floor, spine neutral, and core engaged (to engage, take a deep breath in, allowing your belly button to pull in toward your spine)

• Grip and Position:

  • Hold the dumbbell with a loose, neutral grip (palm facing inward). Try not to grip the dumbbell too tightly, if you feel it is going to slip it may be too heavy.

  • Let the arm hang straight down under your shoulder, don't let your shoulder roll forward or down.

    *Tip: Use a mirror if you find it easier to see than feel how your body is positioned.

• Execution:

  • Pull the dumbbell up toward your waist or lower rib cage.

  • Lead with your elbow, keeping it close to your side.

  • Focus on squeezing your shoulder blade toward your spine at the top.

• Lower with Control:

  • Slowly lower the dumbbell to the start position.

  • Don’t let your torso twist or shoulder drop.