Many of us
are required to sit for many hours a day performing work on computers. This can cause upper crossed syndrome, a
posture that is characterized by a forward head, rounded shoulders, and rounded
upper back. If you can identify with
some or all of these postural traits, it is important when you go to the gym to
perform exercises that counterbalance this by strengthening the back of your
body, as well as stretch the front of the body.
Below is a sample routine that takes about 15 minutes. All exercises should be performed with good
form. It is also important to note that
none of the exercises are performed sitting; to train the body to re-establish
good postural patterns, standing is more effective at engaging not just upper
back muscles that are weak, but the muscles that stabilize the spine.
Dynamic warm-up:
Arm circles, 10 forward, 10 back
Bear hug- arms extend directly in front of you, palms facing
each other as though you were clapping.
Extend the arms away from each other, as though you were preparing to
give someone a big hug. Take your hands
back together. Repeat 20 times.
Leg kicks: Standing tall, feet pointing straight ahead,
shoulders back, and abdomen engaged, transfer all of your weight to your left
foot. With your right leg, kick your
bottom, then extend the leg directly in front of you as though you were kicking
a ball, and set the leg down. Alternate
sides. Repeat 10/leg.
Exercises:
- Straight arm pull-down with tubing. Place tubing over something so the handles are about at chest level. Hold on to handles, palms facing down. Think about keeping your posture tall, chest open, and a sense of strength in the abdomen. Keeping the palms facing down and your arms straight, pull your arms straight down by your sides. Think about keeping the shoulders down and back and engaging from the middle of your back. Repeat 15 times.
- Tubing squat to row. Adjust tubing so the handles are at waist level. Hold on to the handles, palms facing each other. Scoot back, so you have a fair amount of tension on the tubing. With your arms extended and palms facing each other, squat down. As you stand up, row your arms back, keeping the elbows in by your side. Repeat 15 times.
- PNF pattern. Adjust tubing so it is low and loop one handle through the other. Stand sideways to the tubing, holding on the handle the hand farthest away from the anchor point. Begin with the palm facing the opposite thigh. Lift the arm up and out, rotate the palm so it faces forward and bringing the tubing up to chest level. Return to starting point. Repeat 15 times. Switch sides.
- Single arm low row with static lunge. Keep the tubing in single handle mode and adjusted low. Face the tubing and place the tubing in the left hand. Lunge your left leg back, lowering the back knee towards the floor. The right leg glute should be active and the right knee should stay right over the ankle. Row the left arm back, initiating from the shoulder blade area. Perform 10-15. Switch sides.
- Straight arm plank to forearm plank. Begin in a push-up position (if you are unable to maintain good alignment with straight legs, lower to your knees). Feet should be hip distance apart, quadriceps should be gently engaged, core should be gently engaged, and shoulder blades should be flat against your back. Neck should be long, with ears over the shoulders and chin should be slightly tucked. Hold for 10 seconds. With control, lower down on to your forearms, maintaining the same alignment. Hold for 10 seconds. Rest for 5 seconds, and repeat the first position. Perform 3 rounds.
