posture correction

3 Foam Roller Exercises To Fix Your Posture

Do you wake up with a stiff back? Does your back ache on your drive to work? Do you sit slouched forward for the majority of your day? Are you starting to notice rounded shoulders and your neck protruding forward?

If you answered “yes” to any of these questions, you have come to the right place and you are not alone. Sadly, in today’s age most people would have answered yes to these questions but the good news is that postural problems are totally preventable and reversible.

Why posture’s so important

Slouching all day forces your chest muscles to shorten and tighten, which pulls your spine forward and forces your shoulders to turn inwards. You may be asking yourself “What does that have to do with my posture?”. Well, because your chest is tight and everything has essentially shifted forward, the muscles in your back are forced to lengthen and overstretch which weakens the muscles of your upper back that are designed to aid in posture.

In other words, your chest muscles are taut and pulling everything forward while your back muscles are loose and not supporting your upright posture the way they should be. Proper posture also reduces unnecessary added stress on your muscles and ligaments, which can reduce the risk of injury. The good news is that postural kyphosis (the clinical term for a rounded back), is completely reversible and preventable.

Grab a foam roller

Unless you’ve been living under a rock you all know what a foam roller is. The following 3 exercises using a foam roller can relieve chest tightness and strengthen your upper back muscles to make you look and feel brand new. These are some of my favorite exercises to incorporate into my daily routine and workout regimen. Whether you experience aches and pains in your back or just looking for a good stretch these exercises will work wonders. Try to complete these 3 exercises at least a few times a week until your posture has improved. All exercises should be performed in a pain free range of motion. If you experience any shoulder pain with these exercises please stop immediately and consult your local doctor for an individualized program that is right for you.

All you need is a foam roller and a few minutes. Don’t have a foam roller yet? Here is the link to the one I recommend.

https://www.amazon.com/AmazonBasics-High-Density-Round-Roller-36-inches/dp/B00XM2MRGI/ref=as_li_ss_tl?keywords=foam+roller&qid=1559191888&s=gateway&sr=8-3&linkCode=sl1&tag=toneandtigh-20&linkId=c7b99c6bdefc0105969040de940c8cc5&language=en_US

Read on to learn how to do 3 foam roller exercises that’ll help you stand a little taller. Let’s get started!

1. Overhead Reaches

  • Lay on the foam roller and make sure your head and spine are supported.
  • Engage your core by drawing your belly button into the foam roller to ensure your spine is kept in a neutral position.
  • Grab a resistance band or a towel. Make sure your arms remain straight throughout the entire exercise.
  • Start with the band at hip level and slowly raise your arms above your head as far as you can.
  • Complete this exercise for a total of 2 minutes.

2. Jacks

  • Lay on the foam roller and make sure your head and spine are supported.
  • Engage your core by drawing your belly button into the foam roller to ensure your spine is kept in a neutral position.
  • Start with your arms by your sides as if you were doing a jumping jack.
  • Slowly raise your arms towards your ears as far as you can while keeping the palms of your hands facing the ceiling.
  • Complete this exercise for a total of 2 minutes.

3. Alternating Overhead Reaches

  • Lay on the foam roller and make sure your head and spine are supported.
  • Engage your core by drawing your belly button into the foam roller to ensure your spine is kept in a neutral position.
  • Slowly and consistently alternate lifting your right arm and then your left arm overhead.
  • Complete this exercise for a total of 2 minutes.

Poor posture can be the root cause for many issues we experience every day. Tension headaches, neck stiffness/pain, limited shoulder mobility and pain, and upper back pain are just a few of the common side effects resulting from poor posture. But it doesn’t have to be! There’s a lot of stretches and exercises you can do to correct this problem and help minimize your discomfort and future health complications.

4 Ways To Improve Your Posture Daily

“Posture is less about what we look like and more about how we function.”

Dr. Rebecca Rizk

Posture is something we are continually engaging in on a day to day basis whether it be sitting at a desk, standing, lying down at night, or moving while working out. If you really think about it everything you do your body is engaged in a specific posture. As humans we rarely think about posture until we are faced with some types of aches, stiffness, and pain that demand postural correction.

I want to share 4 simple techniques you can apply to your daily routine to improve your posture and prevent future health problems.

#1 Shoulder Roll

  • Start with one shoulder, gently pull it up towards you ears then back as far as it can go, and then allow it to drop down.
  • Repeat this on the other shoulder.
  • The shoulder roll will help with blood circulation, improve motion in the shoulder joint, and allow for deeper breathing.

#2 Align The Head and The Shoulders

  • Make sure your ears are directly above your shoulders.
  • Your neck is gently pulled back.
  • The forehead is raised up and the highest point of the body.
  • The chin is relaxed downwards.

#3 Lengthen The Spine

  • When you’re siting down or standing, stop and take a deep breath in, and without curving your spine, stand as tall as you possible can.
  • While you maintain that same position and height, take a deep exhalation.
  • This exercise is a great way to lengthen you spine, while strengthening you abdominal muscles.

#4 Contract Your Glutes

  • While you’re walking, squeeze those glutes with each step you take.
  • Having strong and engaged glutes supports and protects your lower back from injury.

Poor posture means that unnecessary weight is being placed on your joints, muscles, and ligaments. Not only will this cause unwanted pains and aches, overtime it will results in more severe health conditions of the respiratory and digestive system.

If you spend a lot of time sitting down, its very important to get up and move around, ideally once every 20-30 minutes.