4 Tips for Perfect Posture

We’ve all seen a guy who practically looks like he left a hanger in his shirt when putting it on. You know, the guy with a perfectly flat upper back, whose clothes all look custom fit. The secret to his swag is something that a lot of us need work on: posture. With most people spending at least a third of their lives hunched over a desk, it can be challenging to stand tall and proud with your chest up. Let’s look at some of the ways that we can go about ending our postural devolution back to cavemen.

1. First off, if you spend 23 hours a day in bad posture, then go to the gym and hope your one hour of power cleans is going to fix everything, you’ve got another thing comin’. However much you can shrug or row, it won’t matter if you spend the remaining 90%+ of your day in a less than advantageous position. So, as simplistic as it seems, the key to maintaining good posture is to . . . maintain good posture!

There are a bunch of ways to help with this, starting with getting an ergonomic chair. Now, you don’t have to buy a fancy Herman Miller or one of those crazy swiss ball chair thingies, but it’s well worth the couple hundred dollars invested in a chair that gives you excellent support. You’ll want something that provides lumbar support, allows your shoulders to stay back, flat against the chair, and maybe something with a pillow for your head. Taller people need to take care with most pillowed chairs, as they’ll find the pillow hitting along the shoulder blades and forcing them to round forward. Instead, look for chairs marked ‘big & tall’, and consider specialty stores.

Now that you’ve got the correct chair, remember to get up and stretch at least once every hour. We’ll be doing an entire article on shoulder alignment exercises and stretches soon, so check back for some more ideas. You might want to set a timer on your computer (Outlook ‘tasks’ can work well for this) to remind you at first, and then it will become natural. Taking five to ten minutes every hour to stretch and refresh your body by moving around and getting away from the screen will make you more productive overall. Another good idea I’ve used is to put coloured stickers around your office and home. Each time you see the sticker, you’ll remember to check your posture and correct it if necessary. Put ‘em on the fridge, beside your mirrors and other places you’re sure to look. Now that we’re more conscious of posture on a continuing basis, let’s consider some other tips and tricks:

2. Practice low bar squats. You already know how to squat, and the low bar form is great for opening the chest and keeping your shoulders back. Some people have a hard time assuming the form at first, because it requires a hard shoulder retraction and good mobility. You can use the low bar position to stretch out your chest and increase your awareness of the upper back. I will frequently load the bar with 100%+ of my 1RM and walk it out of the rack. This provides a nice stretch and helps my body to handle heavier weights whilst squatting. Holding a 1RM+ load for 30 seconds or so will make walking around with good posture feel like a breeze.

3. Balance your back and chest strength. Brahs love to bench, but you gotta keep it in check. Not only will pushing more than you pull leave you hunched over, but it will also stall your process in increasing your bench numbers. Make sure to do one pulling exercise like a barbell row or inverted bodyweight row for every bench/incline press variation so that the front and back stay balanced.

3b. Practice incline shrugs and trap dips. For incline shrugs, get an incline bench at 30 or 45 degrees (you can switch it up), and perform shrugs with dumbbells. Pull the shoulders back rather than up as in a standing shrug. This will strengthen your lower traps and help keep your shoulder blades back by balancing them with your chest strength, as will trap dips. Find dipping bars and hold them with your arms locked out. Keep your arms locked out through the whole set, and practice lowering yourself as much as possible, then shrugging the shoulders back and down hard to push your body weight up.

4. Alternate how you carry your bags. Many of us constantly tow briefcases, laptops and other bags, and this repeated load can result in postural imbalances. The simple answer is alternating sides. If you’re wearing something on both arms/shoulders like a backpack, ensure that your shoulders are in a good position. Get used to the feeling and avoid pulling your shoulders forward to pitch the center of gravity.

Now that we know a little more about how to stay in good posture, keep it locked to INNERLEVEL.net for more tips, including a whole series on shoulder mobility and flexibility.