If you spend hours per day on a computer or at a desk, take a look at the photo below. We all used to deem the body on the right as having “bad posture,” but the truth is that this is merely our body’s response to the repetitive positioning demands placed on it. Good news! It is retrainable, and the concept is simple: stretch the structures that are tight, activate/strengthen the structures that are inhibited/weak. Below are some movements that you can incorporate into your work day to supplement all of the hard work you put in at the gym!
Stretch tight levator: Look down to your right armpit. Put your right hand on the back of your head and gently use the weight of your arm to relax into a further stretch. Make sure your left shoulder stays relaxed (can use a strap to gently hold shoulder down). Hold for 15-20 seconds. Switch sides.
Stretch tight upper traps: Look straight ahead, then tilt your right ear to your right shoulder. Lift your right arm over your head and put your right hand just above your left ear. Gently use the weight of your arm to relax your neck into a stretch that you’ll feel from your shoulder to neck. Make sure your left shoulder stays relaxed. Hold for 15-20 seconds. Switch sides.
Stretch tight pecs: Stand at a doorway with your arm in a “goal post” position. Place front of shoulder and arm onto the wall, palm flat against the wall. Slowly turn your body away from the wall until you feel a gentle stretch in the front of your shoulder and chest. Hold for 15-20 seconds. Switch sides.
Activate deep neck flexors: Looking straight ahead, think about retracting your chin straight backwards (e.g. make a double chin) without nodding your head or looking down. Hold for 3-5 seconds, repeat for 10-15 reps.
Activate middle/lower traps: While standing or sitting, draw your shoulders down and back. Think about squeezing a pencil in the middle of your shoulder blades. Make sure your shoulders don’t hunch up towards your ears (that’s upper trap trying to take over the movement). Hold for 3-5 seconds, repeat for 10-15 reps.
(Photo courtesy of mytpi.com)
