All posts tagged posterior chain

Better posture for better health

Good posture is the proper alignment of your body especially when we are standing or sitting. We must train our body to position itself correctly against gravity. The proper alignment of our spine with good posture has many benefits such as: 

•    Reduction in neck and back pain
•    Improved digestion and mood
•    Improved lung capacity
•    Burns more calories and builds a stronger core
•    Optimal muscle and joint function 
•    Improved spinal health

Here is an example of bad posture in standing and sitting. This person has weak back muscles (Posterior chain) and tight chest muscles (Anterior chain).

Here are some easy home exercises you can do which will strengthen a weak posterior chain and stretch out a tight anterior chain. These exercises should be performed hourly with numbers of 3 sets of 15 reps for each part of the spine.

Back extensions for your lower lumbar spine.
Bent arm rows for your mid thoracic spine
Chin tucks or retractions for your upper cervical spine

With time the result will be a good standing and sitting posture.

Top
Page 1 of 1