The Workday Slump
17 06 2008My posture sucks. Ill admit it. As Im sitting here, my shoulders are almost touching the keyboard. And I’ll bet you are all Hunchy McHunchersons right now as well. And I bet all of you just sat up a little straighter as you read that.
While for some, poor posture is do to excessive weightlifting without stretching the chest because “stretching is girl stuff” (if you are muscle bound and have this problem, stretch your chest for goodness sake.)
yuck.
For most of us, it is due to The Computer Age.
As we spend more and more time in front of the computer, the muscles that hold us upright get weaker and weaker, making that Quasimoto spine curvature a permanent look.
While you can’t really help how much time you spend in front of the computer or at your desk, you can counteract the slump by strengthening the muscles that will pop you up right.
Its all about imbalance.
The Primary muscles that affect your posture are:
The Core
Your core are the muscles that surround your spine, supporting and protecting it. It is not just your abs, but your lower back muscles as well. A lot of people think Core=Abs, which leads to unequal core strength. Only working the abs while neglecting the rest of your core will lead to an imbalance. If your abs are strong and tight, and the lower back muscles are not strong enough to balance them out, you will tend to lean forward. To strengthen all the way around try Supermans, Back Extensions, or Planks(this guy’s hips are a little hip, you want them level with your body) and Side Planks.
Core imbalance can also cause a lot of lower back injuries, or just plain soreness. Keep everything balanced and even to avoid unneccessary injury.
The Upper Back
Just like the core, if one area is tight and the other is weak, the body will shift in favor of the strong, tighter area. The chest tends to be stronger, and thus tighter, than the upper back, so we tend to get the sunken chest, slumped shoulders thing goin’ on. To build the upper back and pop those shoulders back, try Rows, Lat Pull Downs, and Reverse Flyes( you can also do these laying on a stability ball).
The Hip Flexors
This ones kind of suprising. “What could my hips have to do with my posture?” you may be asking. Well, stop interupting me and Ill tell you.
Your hips flexors connect your quad area to your lower ab area. The hip flexors are notorious for being tight. Think about it. How often do you flex your hips? (think bringing your knees to your chest or kicking straight out in front of you) Every time you take a step, right? so they are quite strong. Now how often do you extend them? (think kicking backwards, leg straight, or lunging, back leg straight) Hardly ever, right? When the hip flexors are tight, they are shortened. This pulls the whole torso forward, all the way up to your shoulders. Nuts, right? To fix the hip flexor problem, you really just need to stretch them, which you can do, one at a time, but getting into lunge postion, but tilting your hips backwards to get a little extra pull.
To keep your body upright and standing tall, stay consistant with your strength training. Think of your body as being segmented into opposites (chest and back, quads and hammies, abs and lower back), and training them both equally.
And I bet during the course of reading this you went right back to slouching again. I did.
Kelly,
That’s such a great post. And o mi gosh that guy is so creepy looking.
I have a follow up question, to my inner thigh question. I have seen (on exercise videos) and read about three different inner thigh exercises and am curious if any of them work and if so which you would suggest. Leg lifts, plie squats and squats with medicine ball b/w knees. Would you recommend any of these. I am not sure if the plie squat is possible to do with a stability ball against the wall- which is how I do squats (bad knees so it helps). How would you recommend choosing out a medicine ball? I have n idea what to look for!
Thanks so much and I love the sarcasm you add to your posts!
yeah, you probably couldnt do plie squats with a stability ball, but the medicine ball ones you can definately do. The only thing to take into consideration with a medicine ball is the weight, so its just what you want. the weight for the squats doesnt matter, its the shape that helps you work the inner thighs. it works the inner thighs because you are squeezing the thighs to keep the ball there- the weight isnt a facotr (unless its like 50 pounds, then it might be kinda hard to hold.) you probably want one about the size of a kickball- any smaller and your knees will come inward which is pretty rough on them, especially because you already have knee problems. leg lifts work as well, and if you are lying on your side, you might want to invest in some ankle weights, too, to make them a bit more challenging, but it isnt necessary.
Thanks for such a quick response (I live on the computer right now!). I wouldn’t have known that about the ball being too small- thanks for the heads up.
Anything to watch out for on the plie squats? I know no heel over toe, but I just want to make sure there is not something else. Knees can be so tricky!
Great post Kelly! I look exactly like the girl in the picture and you are right, my posture went back to slumping by the end of the post. I remember my elementary gym teacher telling us to have good posture- of course none of us listened though! The one thing I miss from elementary gym class is those mini trampolines- so fun!
Anyways, thanks for all the info, it was so informative!
i’m totally ‘Hunchy McHuncherson’ (Love it!) right now.
thanks for the reminder. Can you send me another one in about 25 seconds?
Hahaha… as soon as I read the first sentence I immediately straightened up. This work life kills my posture. I’ll try your tips though!
I love that you included stretching, so many times I’m at the gym and I see members walk in, set down their bag, and jump on a machine. (WOW)
The level of safety ignorance can be scary.
I too used to neglect my core. Now that it’s part of my routine, I really don’t know what my life was like before hand. Your core reflects everything about your physical being. An unfit core will result in weakness somewhere in your body. Which will eventually lead to injury.
Great post
Wow – this is definitely a useful post for me.. I am SO bad at posture at work!!!
Aww thanks! I will be sure to keep posting!
Great tips
It makes you wonder if anyone but ballerinas does actually have good posture.
I definitely straightened up as soon as I read the word ‘posture’. And even more definitely slumped down again only moments later. Computers are such a posture killer. I think I should be tied to a straight backed chair when I use them. Once in a while though while sitting at the computer I actually do think about my posture and try to straighten up. It’s a work in progress.
Will you post some gymnasticsy conditioning moves? Pilates takes me back to my gym days a bit, but I’m looking for some fun, at-home things that require maybe a teensy bit of rudimentary acrobatic ability. Like handstand pushups against a wall and other that other fun hardasshit crap. thanks!
Love this post! I had it as my new years resolution one time to “have better posture”. Didn’t work out too well
I also remember I had a classmate that said her dad made her stand up straight, shoulders pressed against the wall for 15 min a day to improve her posture. I would never have the patience to do that, ever!
Posture, posture….so true! I am constantly loosening up my hip flexor’s, and core exercises are a must. Good post!
Wow. I didn’t realize that your hip flexors had so much to do with posture. I try to think about my posture, considering I sit at a computer for 8 hours a day, then come home and blog so more sitting at a computer, just in a different chair. But often times I forget and sit slouched, with my legs crossed none the less. Do you happen to know if crossing your legs while sitting affects the rest of your body? It seems to me it would because when my legs are crossed I am sitting kind of off balance. I am actually considering one of those chair pillows that make you sit up right for my office chair… it may be grandmotherish, but in the long run……
Just wanted add my two cents – One of my favorite yoga poses is “the pigeon” pose -(http://www.yogajournal.com/poses/863 )
- and it is a great hip felxor stretch.
amanda- you want to make sure your toes are pointed outward and that your stance is wide. Thats about it- the change in position is enough to engage the inner thigh.
kathy- i HATED those tramplines, but opnly because i couldnt stay in the center so i always flew off. i remeber when they were a HUGE aerobics craze, though.
strong one- well, you do want to warm up before your stretch (things warm taffy stretches, cold taffy snaps) but i RARELY see people stretch unless something is bothering them (tight hammy, etc.) but guess why its tight?
katie-there was a girl i went to middle school with that always puffed out her chest, but she was kind of the other way- her back was always arched. its rare to find a perfect posture. i think she just wanted to show off her boobies, though.
kristie- i try and do that too but the minute i stop thinking about it, i slouch again. its hard.
lily- haha, ill see what i can find online cause if i tried anything myself, id probably kill myself and never be able to train again. ill see what i can come up with.
richelle- thats a good resolution, never heard that one before. the 15 minutes thing might work, but it just sounds weird. did he keep her locked in the basement, and force her to learn french too? seems like that would do hand in hand. im not sure why.
brittany- i dont know if it effects your posture, but it does mess with the placement of your hips, and the unnatural position can put stress on the hip joint. and then there is the vericose vein thing, which im not entirely convinced is true. but i might just not want to believe it, cause i cross my legs all the tie. like right now.
sassy- thanks for the link, that is definately a good one!
LOL! I am going to say your right on what she wanted to show off- we had those girls in our middle and high school too with the tube tops that could barely stay up.
On the dumbbell rows and reverse flys you recommend are you supposed to have your head look forward or down? They may be a different position for each. For the fly especially, my head always feel like an awkward weight.
Great suggestions! (And I totally stood up a little straighter as I read this post). Most of the time my posture is actually pretty good… I’m always looking for ways to appear taller lol. I try to consciously NOT hunch over at the computer and all. But those exercises are definitely a good way to improve our posture (and lets face it, we could all probably use a little bit better posture).
Kelly, I am sure I am doing it wrong, but when I have tried the hip flexor stretch before it makes my knee go past my toe in order for me to get dip enough into the stretch. I am not exactly sure how you are supposed to tilt your body.
I had the worst experience with a trainer. He would do the the hip flexor stretch and everytime I went to do it said it wasn’t important. He was a weird guy. I try to block my sessions with him out of my mind!
Oh, I forgot to say this in my first comment…
This?:
“What could my hips have to do with my posture?” you may be asking. Well, stop interupting me and Ill tell you. ”
Made me laugh. Out loud at my desk at work. You are hilarious.
Oh yeah, is the butterfly stretch hip flexors?
I agree with sassy…i love your wit!
katie- you always want NEUTRAL CERVICAL SPINE when performing exercises (my boss says that constantly to i say it every chance i get) which just means you want your head neutral, so you are looking forward at all times- no bend in the neck. if you happen to be PRONE (face down) you will be looking down, if you are SUPINE (face up, on your back, you guys are learning so much today!) then you will be looking up. always always neutral or you can really mess yourself up.
sagan- good for you fgor making an effort. after about 5 minutes of trying, i usually juust give up. im a bad example.
renee- you shouldnt really be in a deep lunge…you can actually do it with your front leg straight if you want. face a wall, place both hands on it in front of you can get into a slight lunge. think of your pelvis as a bucket and you are trying to pour the water backwards, down the back of your legs- thats how you should be rocking your hips. then you will switch feet to get the other side. you should feel the stretch in the back leg. its kind of tricky but once you get the hang of it, its pretty easy.
what a weird guy- hip flexors are the main problem in most people. some trainers make me angry
oh, and the butterfly stretch stretches your inner thigh. if you touch your hip bone where it pokes out, and move down about 3 inches, thats your hip flexor, and usually the exact spot where it gets tightest.
sassy- well if you guys werent so freaking rude i wouldnt have to scold you
FANTASTIC POST.
and you nailed me at the end.
I wish I could hire you to train me for a while…………
Oh Kelly……..I know I must be annoying you becuase I am annoying myself. I must be dense, but I do reverse flys sitting on a chair with my waist kinda hovering forward. So my head could be looking forward or down….I am not sure which is neutral.
Similarly, for rows, I stand almost like a squat position, now I could look down or forward??? Me confused!
I wish that guy in the first picture was my dad.
mizfit- if you would like to relocate im here for ya! its doesnt rain THAT much here….
Katie- ha, its ok. as i was explaining nuetral, i realized some people might not get what i was saying. your spine is is a straight line (for the most part). when you stand up straight and look ahead in front of you, your spine is straight. this is neutral-its not bent like if you were to look down or up or to the side. so if you tilt your entire body foward, like if you lean forward during your flyes, your head should stay in the mae position- now your spine is still straight but just tilted- not bent or twisted or anything. so if you just bend slightly forward, you should be looking kind f down, but dont bend your neck. if you are in a squat position, to keep your back straight, you would still be looking ahead.
chris- i found the pic on some sight, and it said he is 17, so, yeah. hes a baby. and probably roided out of his gourd.
KATIE! i forgot when i answered you- i had a bit of a family emergency today so your question will get answered either thursday evening or firsay morning. i dont have the energy for it right now, but its the next post i promise!
I really don’t appreciate you spying on me.
Thanks for the great post. My posture is terrible, and it’s high time I did something about it!
Thanks for the response, and don’t worry about the plank posting. A family emergency comes first!
Great post…..my posture sucks!
I tried a few of the exercises you mentioned in this post and read all your comments and now have a few questions.
In the hip flexor stretch it kinda hurt my knee. I felt a pulling of my knee of the leg of the hip being stretched. What do you think I am doing wrong?
Also, for reverse flys I only feel them in my arm and they strain my neck. I am only use 2 lb weights (I can’t lift higher for this exercise), I do it on a chair and lift my arms out to the side. I am trying to squeeze my shoulder blades together but it just doesn’t seem to be working the back of my shoulders and upper back. Any tips? Should my neck be hurting? I tried the neutral spine thing you mentioned up above, but it still feels like there is pressure in the neck for this pose and the rows. Thanks so much