How do I improve my posture?

Most people adopt a flexed posture with excessive scapula protraction. Their shoulder roll forwards, their chin pokes forwards and their upper back becomes more rounded. 

This can have a negative affect on your joints and muscles, leading to more wear and tear and potentially earlier onset of arthritis. It can affect your breathing and digestion due to the impact on your organs, rib cage and diaphragm. Plus it can make you appear less confident and make your clothes fit poorly. This could lead to a spiral of lower self esteem and more pain and worse posture. 

Firstly we need to address the neck and shoulders. Strengthening the deep neck muscles can limit your poked chin posture. Try tucking your chin back, to perform a double chin position, hold for 5 sec and repeat 10 times. 

Next you may need to try some pec stretches and upper back mobility. Yoga can be a great way to address these. Try holding your stretches for 30 sec x 5. 

We need to strengthen your back and posterior chain. Pulling exercises are a great way to improve poor posture. Rowing, face pulls and rotator cuff exercises are all fantastic ways to strengthen this area. 

Finally, for the adaptations to be maintained you must sit stand and move with a good upright posture. Ensure you have had a desk assessment at work to be certain you are sitting in the best possible position. 

Speak to your physiotherapist today for specific exercises suitable for you. They can also provide an ergonomic work place assessment to check your desk is appropriate for you.