Introduction
In the age of prolonged office hours and sedentary work, more and more people find themselves succumbing to the notorious hunchback posture. If you’re nodding in agreement, slouching in your office chair, and feeling the strain in your neck, lower back, and shoulders, worry not. Postural Kyphosis, the clinical term for this condition, is not a life sentence. With dedication and the right exercises, you can bid farewell to the hunch and welcome a stronger, more upright you.
In this blog post, we’ll explore six effective exercises designed to counteract the adverse effects of office-induced postural problems. But before you dive in, remember to consult with your doctor before starting any exercise program. Now, let’s straighten things out!
Rocking on the Stomach Prep.
Lay face down on a mat. Bend your knees. Bring your hands behind your back and reach for your feet. If you can’t reach your feet, use a magic circle, small towel, or belt. Engage you abdominals. Hold your feet tightly, Start to pull your feet away from your hands and, at the same time lifting your knees up towards the ceiling. This will create an extension of your back. You will feel a stretch across the shoulders, chest and even the thighs. Hold for the count of 3 and repeat 6 – 8 times. Please be careful of your back. If not sure, don’t do it. If you have back issues or feel pain, it’s best not to do it. An alternative is: In a standing position, bring your arms behind your back, interlace your fingers, and reach your arms deeply behind until you feel the stretch in the shoulders and chest, hold for count of 3, Relax and repeat 6-8 times.
Chest Compression With A Massage Ball
Deep tissue massage using a tennis or massage ball can aid in restoring muscle flexibility. Press the ball against the side of your chest, rolling it around with steady pressure to alleviate tension. Massage for 30 seconds on each side for 3 sets.
Upper Back Foam Rolling
Lay a foam roller across your spine, just below your shoulder blades. Roll forward, lifting your hips off the ground, and repeat until the foam roller hovers below your neck. Focus on stiff areas for 10-15 seconds. Perform 3 sets going up, down, and up again.
Protraction and Retraction
Lay down on a roller the length of your spin with your head resting on the end of the roller. You can use a ball or similar between the legs giving you more connection through the inner thighs with the feet firmly placed hip width apart . With or without a bar lift your arms up. Raising them to the ceiling opening up the scapula and shoulder blades behind your back. By squeezing the shoulder blades together behind your back you lower the arms ensuring you slide the shoulder blades down into the roller, and repeat 6 – 8 times. Lifting to the ceiling is called Protraction and lowering is called retraction.
Arm Lowers
Lay down on a roller the length of your spin with your head resting on the end of the roller. You can use a ball or similar between the legs giving you more connection through the inner thighs with the feet firmly placed hip width apart. Using just your arms or a small weight. Abdominals engaged, With your arms by your side, inhale and lift them to the ceiling and exhale as you lower behind your head as far as you can comfortably go. Try and not let your ribs stick up or arch your back. Inhale as you lift them back to the ceiling and exhale as you lower them back down by your hips. Repeat 6 – 8 times.
Scissors
Lay down on a roller the length of your spin with your head resting on the end of the roller. You can use a ball or similar between the legs giving you more connection through the inner thighs with the feet firmly placed hip width apart. Using just your arms or a small weight. Abdominals engaged, With your arms to the ceiling. inhale as you lower one arm down to you hips at the same time the other goes behind your head. Exhale to change Arms. The arm from behind your head now comes to your hips whilst your other hands goes behind your head.. repeat 6 – 8 times.
Arm Circles
Lay down on a roller the length of your spin with your head resting on the end of the roller. You can use a ball or similar between the legs giving you more connection through the inner thighs with the feet firmly placed hip width apart. Using just your arms or a small weight. Abdominals engaged, Raise your arms to the ceiling. Circle both arms out and around in a small circular motion at the same time. Slowly increase the size of the circle until you find your maximum. You will feel the shoulder blades squeezing into the roller, this is normal and good myofascial release. Continue in one direction for 8 – 10 circles then change for another 8 – 10 in the opposite direction.
Hug a Tree
Lay down on a roller the length of your spin with your head resting on the end of the roller. You can use a ball or similar between the legs giving you more connection through the inner thighs with the feet firmly placed hip width apart. Using just your arms or a small weight. Abdominals engaged, with or without small weights, lift your arms to the ceiling, bend the elbows a little. Inhale, Open the arms out to both sides without straightening the arms, slowly squeezing the shoulder blades into the roller behind your back. Exhale and from the front (pecks) lift the arms back up keeping the arms slightly bent. Repeat 6 – 8 times.
Conclusion
Incorporating these exercises into your routine can significantly improve your posture and help you stand tall once more. Remember, consistency is key. Combine these exercises with everyday techniques such as being conscious of your posture, following a balanced exercise program, and maintaining proper ergonomics at work. The road to a hunch-free life is within your reach – stand tall, stand proud!
To learn more about Pilates Centre or if you’re interested in our sessions, you can email us at info@pilatescentre.es. If you have any questions, feel free to reach out to John and our team by Calling or WhatsApp on +34 610 30 60 05. We will be more than happy to assist you.
John McCallum
is an esteemed, Fully Certified Comprehensive Classical Pilates Teacher and takes immense pride as the proprietor of the distinguished Pilates Centre located in Jalon, Spain. His remarkable journey in the realm of Pilates commenced back in 2006, a pivotal juncture when he confronted the diagnosis of three slipped discs in his lower back. Pilates emerged as a beacon of profound hope and rejuvenation in his life. Instead of succumbing to the prospect of surgical intervention, Pilates gracefully assumed the role of his lifeline.
This transformative experience impelled him to make a resolute decision that would reshape his life’s trajectory. Following his journey to become a Pilates Teacher, he passionately extended the benefits he had personally garnered to those in need. This also took him to travel to other countries to continue to learn and have a fuller understanding of the method.
Fueled by an unwavering passion for Pilates, he has forged a dynamic collaboration with a reputable research institution. This strategic alliance enables him to deliver precise and illuminating insights, fostering support and empowerment for individuals interested in the power of this method. His literary contributions have garnered distinction within an array of esteemed global publications.
