The term "Upper Back" refers to the region of your spine half way up your trunk to the base of your neck. Unfortunately it is all too common to see poor posture in this part of the body.
One typical poor posture for this area of the body is rounding of the shoulders. This basically puts the muscles of the upper back in a lengthened position that eventually causes them to loose strength.
There are many larger and smaller muscles of the upper back but the main muscle we want to focus on in strengthening is the Trapezius. It is one muscle but can be divided into three parts: Upper, Middle and Lower.
It is most common for the Middle and Lower portions of this muscle to become weak.
The video shows a way to exercise these parts of the muscle.
The key to these exercise is not to lift the arms up from the shoulder joint but to keep the arms heavy and create the movement by squeezing the shoulder blades together.
The Back of the Neck muscles run from the base of the skull to the back of the neck or even to the shoulder blades.
These muscles include some larger muscles such as Trapezius and Levator Scapulae; to many smaller deeper muscles such as Rectus Capitis.
A head forward posture can cause these muscles to become tight. A head forward posture is common in today's society due to sitting for extended periods in a slumped position.
The video shows a few great methods for stretching the muscles at the back of the neck.
For best results hold the stretches for at least 30 seconds, Repeat several times daily.
The hamstrings are a group of muscles located at the back of the thigh. The names of these muscles include Semitendiosus, Semimembranosus and Bicep Femoris.
These muscles start at the pelvis and run down to the top of the back of the shin bone. They are important for good posture because they can effect the tilt of the pelvis, as well as the position the hip and the knee.
To correctly stretch the hamstring requires proper positioning of the pelvis as well the knee.
This video shows a few great techniques for stretching the hamstrings muscles. Look for the neutral position of the back while performing these stretches correctly. The video also includes a common mistake people make when stretching the hamstrings.
A hamstring stretch can also put a stretch the sciatic nerve, which starts in the lower back and runs down the back of the leg. Stop if stretching the hamstring causes pain.
For best results hold the stretches for at least 30 seconds, Repeat several times each leg.
Lower Back muscles is a term that refers to several difference muscles, of varying sizes, of the lower back. Sustained postures can cause tightness in these muscles, e.g. sitting on the edge of your chair, or sitting in a chair with your knees lower than your hips.
The muscles of the lower back include the Latissmus Dorsi, Multifidus, Longissimus and Iliocostalis.
The Latissmus Dorsi (or Lats) is a more superfical muscles, where Multifdus, Longissimus and Iliocostalis are deeper back muscles.
Below is a picture showing the different layers.
Tightness in the lower back muscles can effect the position of the pelvis as well as the curve of the lower back. If these muscles become tight you will typically see an increased lordosis (an increased backwards curve of the lower back) and/or an anterior tilt of the pelvis (the top of the pelvis is rotated forward).
To learn more about lordotic posture click on the link.
Lower back stretches aren't for everyone. They are best suited for someone with tight lower back muscles.
Why is this?
In order to stretch the muscles of the lower back you need to bring the lumber spine into some flexion i.e. bending the lower back forward. If your muscles are not tight you may be stretching the ligaments instead or placing extra stresses on the discs.
This video shows some great techniques for stretching the lower back muscles muscles.
The Deep Neck Flexors are small muscles at the front of your neck.
It is common for these muscles to become weak. Activities of modern living such as working at a computer of put us in a head forward posture. A head forward posture puts these muscles in a lengthened position. When a muscle is consistently in a lengthen position it has a harder time contracting efficiently. If a muscle doesn’t contract well it will loose strength.
These muscles are responsible for the movement of tucking your chin in, similar to if you were nodding your head. Although they assist in this movement there more significant contribution is to aid in stability of the different neck vertebrae.
In the video, as in most of our videos on posture exercises, we have included two versions, an easy and hard version.
For some reason sometimes this video is not showing up in the blog. If it is not working it can be viewed by clicking here.
The key to these exercises is too keep the chin tucked in.
Be aware that you will probably find the harder version challenging. Do not do if it causes pain
For these posture exercises try holding them for 10 second. Repeat 5 times gradually building 10. Once you can do 10 gradually increase the time of the hold.
When most people think of Abdominal Exercises they think of a sit up or a crunch, unfortunately these are not one of the best posture exercises. Why? To understand this we need to look at the make up of the Abdominal Muscles.
The Abdominal Muscles are made up of 4 different muscles: Transverse Abdominus, External Oblique, Internal Oblique & Rectus Abdominus.
Each muscles layers on top of each other, with their muscle fibers being orientated in a different direction. The combined criss cross nature of the their fibers acts like a supporting corset, keeping things in good alignment and protecting the spine.
The sit up and crunch mostly work the Rectus Abdominus, also known as the Six Pack Ab. The Rectus Abdominus is the abdominal muscle furthest from the spine. Because of this it is also the muscle that is least able to contribute to stability and good posture.
A better Abdominal posture exercise is one that exercises the deeper muscles. The video below shows such an exercise.
The key to these exercises is too keep the belly button drawn in towards the spine when moving and not to let the back arch off the ground.
For these posture exercises start with 10 each leg, gradually building up to 3 sets of 10.
The Gluteus Maximus is the anatomical name for the main muscle of your backside. It is a large powerful muscle that aids in movement as well as stability. It is the largest of the three Gluteal muscles which include the Gluteus Maximus, Gluteus Medius, and Gluteus Minimus.
The Gluteus Maximus runs from the pelvis to the thigh bone (Femur) as well as inserting into the ITB (Iliotibial band). Due to its attachments, weakness in this muscle can lead to an altered position of the pelvis as well as decreased hip functioning and stability.
The Gluteus Maximus often becomes weak in Sway Back posture. Another common cause of weakness is when the hamstring muscles (the muscles at the back of thigh) becomes too strong and dominant and tries to take over the work of the backside muscles. This results in weakness because the gluts are being used less.
In order to be able to strengthen these muscles we first need to be able to feel the contraction in these muscles. People often have difficulty isolating this muscle.
Watch the video to learn how to isolating the glut max and how to start strengthening it. Remember in order to get the maximum benefit you must feel it in the backside and not the hamstrings.
The first method shows how to isolate the muscle. There should be no movement of the spine.
The second method is a progression. One again only perform if you feel it in the backside muscles.
The third method is a more challenging progression. We recommend Lying on pillows to avoid arching your lower back. The hip has limited movement backwards, so it is better to start with the knee below the hip and bring it up to hip level than to go beyond it.
Start these progressions performing 10 repetitions each leg, building up to 3 sets of 10.
Tight hip flexors are a common posture fault. Knowing how to stretch your tight hip flexors is a crucial for improving your posture. Tightness in these muscles can effect the lower back, the hip joint and the position of the pelvis.
Hip flexors refer to five muscles that start from the lumbar spine or the pelvis and insert into the leg. These muscles include the Iliacus, Psoas Major, Psoas Minor, Rectus Femoris and Tensor Fasciae Latae.
Psoas Major, Psoas Minor and Iliacus combine to form one insertion into the thigh bone (Femur). The Tensor Faciae Latae inserts into the Iliotibial Band (ITB) that runs down the outside of the thigh and inserts into the shin bone (Tibia).
The Rectus Femoris is a two joint muscle, meaning that it crosses both the hip and the knee joint.
Watch the video to learn how to stretch the hip flexor muscles.
Method one is a gentle stretch for very tight hip flexors. Lie down on your back. Pull one knee up to your chest keeping the other leg on the ground. You may also have to recruit your abdominal muscles (draw your belly button into your spine) to stabilize the pelvis.
The second method involves you kneeling in a lunge position. Tuck the front of your pelvis up towards your head and lunge forward. You should feel a stretch at the front of the hip on the leg that you are kneeling on.
The third method is performed standing. It focuses more on the Rectus Femoris by incorporating both the hip and the knee. Stand with your back to a kitchen counter. Place one foot up on the counter. Tuck the front of your pelvis up towards your head. Make sure your knee is directly below your hip. You should feel a good stretch in the front of your thigh.
Hold each stretch for 10-20 seconds, repeat 3 times, do twice a day.
Do not perform this exercise if it gives pain. Stretching is OK but pain is not.
When most people think of problems with the hip flexor muscles they think of tight hip flexors. But like any other muscle in the body it is also possible to have weak hip flexors.
Weakness in the hip flexor muscles can effect the position of the pelvis which ultimately effects the functioning of the hip and the lower back.
As previously discussed in the stretching the hip flexors post, hip flexors refers to five muscles that cross the front of the hip and help bend the hip. These muscles include the Iliacus, Psoas Major, Psoas Minor, Rectus Femoris and Tensor Fasciae Latae.
When it comes to weak hip flexors the main muscles we are concerned about are the Psoas Major, Psoas Minor and Iliacus. These muscles combine together to form one insertion into the thigh bone and are often collectively referred to as Iliopsoas.
Strengthening these muscles is NOT for everyone. Because the origins of these muscles start in the lower back, it is crucial to have a strong core to help stabilize the spine.
Do not perform these exercises if you already have tight hip flexors.
Hip Flexor strengthening exercises are most suited for people with Flat Back posture and Sway Back Posture.
With out proper spine stabilization exercising these muscles can cause increased compression forces on the lower back which can lead to back problems. To learn more about how to strengthen the core muscles click here.
Watch this video to learn how to strengthen the hip flexor muscles.
Exercise Tips The Iliopsoas muscle is the only hip flexor that works at the end of range hip flexion. Therefore in order to make sure we are strengthening the Iliopsoas and not the other hip flexors, use your hands to help place the hip in end of range hip flexion (i.e. maximum bending of the hip).
Be aware of your posture, sit with a straight back, and make sure to gently contract your abdominal muscles by drawing the belly button in towards your spine, to help stabilize the spine.
Method 2 shows a way to add resistance to this exercise.
Hold each repetition for 10 seconds, repeat 10 times.
Stop this exercise immediately if it gives you pain.
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