Maybe your mother or teacher always harped on you to sit up straight, and while it may have seemed annoying at the time, it is an excellent life habit that is never too late to pick up. Here are a few tips to get you started:
1. Sit up straight. It sounds so simple, but unless you really think about it, it is very easy to hunch over as you work or even play. If you are sitting, think about this starting from your hips (square them on your seat), then up through your lower back, to mid-back, to upper back, through your neck and out through the top of your head think of lifting up and straightening your spine. Now every spine has a natural curve to it, so don’t over-do it, but think about creating space between each bone in your spine. Next, roll your shoulders back and think of slightly pushing your chest forward. Always pull your abs in tight to support your lower back. If you are at a computer try keeping this posture while slightly inclining your head to see your screen without collapsing forward!
2. If you work for a company, or even if you work from home, consider having your space looked at (evaluate it yourself) to make sure it’s ergonomic. If your chair or desk is too high or low in relation to each other, this can place undue stress on your body.
3. Try incorporating a rear deltoid fly 2-3 times a week in to your routine (see below)
4. Do stretches to open your pectoral muscles. Tight chest muscles can cause your shoulders to roll forward and lead to that hunched position. We’ve included a stretch below.
Rear Deltoid Fly: Sit on the edge of a chair with feet flat on the floor. Lean from your hips keeping your back flat. Hold a light dumbbell in each had and have them hang towards the floor. Slowly, lift the dumbbells out to the sides, initiating the movement from the back of your shoulder. Carefully return to your starting position. Do 10-12 repetitions, 2-3 sets, with 30 seconds rest in between sets. Or incorporate them in to a circuit.