Knowledge Nuggets - Ways to Improve Your Posture

Welcome to Knowledge Nuggets! Bite sized chats to pick the brains of experts - helping you to live your best life inside and outside of the gym!

In this nugget I chat to sports therapist Joe Brown owner of London Massage & Movement about ways to improve bad posture. This can often happen to those who sit at a desk all day!

Causes of bad posture:
Lumbar spine lordosis and upper thoracic kyphosis. Lumbar Lordosis indicates overactive quads and hip flexors and under active glutes (lazy bum and tight hips)!

Thoracic lordosis indicates potential overactive pecs, lats, traps and underactive lower traps / scapula stability (rounded shoulders)!

Stretches: hold 1 -2 minutes

  • Hip flexor stretches
  • Quad stretch - leaning back
  • Chest stretch against wall
  • Thread the needle
  • Child pose (try unilateral positioning)

Activation exercises:

  • Glute bridges - hold 5 seconds at the top 2x10-15 reps
  • Prone cobra (5 sec pause) 2x10-15reps

When should you do this? Any time in the day - whenever you can fit it in!

What order should we do this?
Foam roll > Stretches > Activation

Hope you enjoy it! Let me know your thoughts in the comments below!


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