Posture and Muscle BalanceIn our posture training program you'll learn different muscle concepts. One of these concepts is known as muscle balance. Muscle balance has to do with all of your muscles always working in pairs. One muscle never works alone. While one muscle contracts or pulls then its partner muscle is working on stretching out and relaxing.
In the shoulder circles exercise mentioned above the pectoral muscles are stretching while the rhomboid muscles - the muscles that control your shoulder blades - are contracting. It is the same when you contract your abs. Engaging your abs when you do any exercise will cause your back muscles to relax.
Muscle balance is automatic. It isn't something you have to think about doing as you're exercising, but it is something you should be aware of. Try to feel your muscle balance as you exercise and even after you finish. This can help you to stand up straight even after you have finished your routine.
The goal of our posture training is to really strengthen all of the muscles that are involved in good posture. If these muscles are strong then they won't have any trouble supporting you no matter where you're sitting, even if you're relaxing on the sofa. Sitting and standing up straight is actually a more natural position than slouching. It allows you to breathe easier and improves your circulation, which will give you more energy.
Relief of Chronic Upper Back PainA lot of seniors are in need of
back pain relief. The pain can vary in severity as well as location and cause. Upper back is, more often than not, the result of bad posture. One of our posture personal training instructors can teach you valuable stretches that relieve this pain then teach you techniques to improve your posture and avoid the pain altogether.
Posture Exercise Example - Yes You Can Do This!Our posture personal training program includes a variety of different stretching exercises. Many are focused on the pectoral muscles and the trapezius muscles. Your core and abdominal muscles are also involved in good posture as well, along with your lower back and your rhomboids too.
One of our basic pectoral exercises - shoulder circles - can be performed in either a sitting or standing position:
- Begin with your belly tucked in and abs engaged. You want your chest in front of your stomach and your head lined up with your back.
- Be sure to relax your shoulders.
- Stretch your arms out horizontally at shoulder level and begin slowly making backwards circles.
- Inhale and lift your arms and then roll your shoulders back as you exhale. You want to feel your shoulder blades coming together and then come down to complete the circle.
- Slowly bring your arms back down and do 10 repetitions of this circular motion.