Walking and sitting upright may become a distant memory as our hunched, technology-driven existence influences evolution. Unfortunately, this is a trend that can’t be remedied by the occasional plank.
Without question, postural strength relies on a solid foundation. But there’s much more to structural integrity than rippling abs. Way too much attention has been paid to a tight stomach, no doubt stemming from Hollywood’s infatuation with low body fat and rolling, abdominal topographies.
Equally important to a sturdy core is a strong back and shoulder girdle. A strong midback offsets the pull of gravity, correcting posture and reducing strain.
Think of it this way. Your head is a big weight that sits atop your spine. That weight influences posture, depending on muscular imbalance and how you spend your day. Eyes down and shoulders rounded coupled with a few extra pounds is a recipe for pain and discomfort. Not good news for occupations that demand a seated, forward focus (most of them).
As you fatigue, your head tips forward, followed by spine and shoulders. Before you know it, you’re bent over and internally rotated like a sedentary 80-year-old.
A sound core definitely helps promote back health. However it’s only one piece of the puzzle. To better understand posture, let’s start at the top and work down.
Your trapezius muscle is shaped like a kite and situated in the upper middle back. Most people recognize ‘traps’ as the muscle that gives power athletes that ‘bulldog’ look.
Traps lift, lower and squeeze your shoulder blades together. Over-stimulated traps tend to magically levitate your shoulders as tension builds throughout the day — especially if mid and lower traps are weak. (a.k.a. ‘I hold stress in my shoulders.’)
To counteract ‘floating shoulders,’ one must learn to depress and retract your shoulder blades (scapulae). There are many good exercises that stimulate mid-back integrity. However, the simplest way is to lift your chest toward the ceiling and squeeze your blades down and back. Imagine holding a ball between your blades. Hold for 10 to 30 seconds, relax and repeat.
When performed properly, rowing and pull-down movements in the weight room also help strengthen mid traps and rhomboids (another mid-back muscle). To work the midback during these exercises, ensure that you initiate each movement by retracting (squeezing) your shoulder blades. If your first action is to bend at your elbow and pull, you’ve missed it.
Another weak point for most people are the external rotators (don’t worry about their location) and posterior deltoids (rear shoulders). Together these muscles counterbalance tension created through your chest and anterior (front) delts.
Pecs and anterior delts typically have poor flexibility in deconditioned people and are often overdeveloped in many people who lift weights. As a result, your shoulder tracks forward and internally (also known in weightlifters as, ‘What’s that pain in my shoulder?’).
A great way to test for an imbalanced shoulder is by examining your thumb position as your arms hang at your side. Your thumbs should point forward — not medially toward your outseam. If you are walking in the wake of the weight room caveman, chances are his palms will be facing backward (as he drags his knuckles).
To offset internal rotation, one should strengthen the external rotators by laying on your side with your arm resting on your hip and your elbow at 90 degrees. Slowly rotate your hand up and down from parallel as far as flexibility allows (don’t rotate your body). Add light weight to increase intensity. A heavy weight in this exercise usually indicates cheating.
To strengthen the posterior deltoid, repeat the exercise above but with your arm straight out in front of you.
Another way to fire your rear delts is by simply holding a towel straight out in front of you — arms parallel to the floor. With your hands close together, try to rip the towel in half. Maintain tension for 30 seconds while keeping your arms straight and shoulders down.
There are many postural exercises you can perform throughout the day without equipment or much effort. Stand comfortably with your arms at your side. Start by squeezing your glutes and holding the contraction. Then tighten your abs as if someone is going to punch you in the stomach. Push your sternum to the ceiling and allow your shoulders to drop down and back. Hold this position as long as you can and then reverse each action. Roll your shoulders to release tension and then repeat.
Balanced, healthy shoulders and a strong mid-back provides a solid base for most activities. In beginners, it helps counteract the anterior stress associated with most modern work. For experienced exercisers, it improves overall performance and keeps you safe. Yes guys, it will even improve your bench press.
When in doubt, a good trainer can easily identify the postural exercises that best suit your situation.
For now, chin up!