Published on Oct 10, 2017
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We can’t talk about aesthetics without first talking about posture.
Posture is a reflection of the “position” of many systems that are regulated, determined and created through limited functional patterns. These patterns reflect our ability and inability to breathe, rotate and rest symmetrically.
So essentially… Our muscles, ligaments and other connective tissues are the most important asset to having good posture…
You can’t exercise or perform at your best. You’re risking building an asymmetrical physique. Over time, this can cause permanent issues that can lead to crippling effects down the road, depending on how severe your posture problems are…
So today, I am going to break down 3 of the most common posture problems that I see in most guys and show you guys the quick and easy fixes for correcting these issues so you can look and perform at your best.
Posture Problem #1: Over-Pronated Feet
To identify if you’re falling victim to this posture problem, put both hands 1 inch away from each side of your foot. Straighten your ankle so that the space between each hand and your ankle is equidistant. Now naturally let your ankle and feet rest. If your foot and ankle caved inward, you have over-pronated feet.
Causes – Obesity, improper footwear, or repetitive pounding on a hard surface can weaken the arch leading to over-pronation and oftentimes flat feet.
Problem – Over-pronation adds stress to the foot, tightens calf muscles, and can internally rotate the knees. Over-pronation often leads to Plantar Fasciitis, Heel Spurs, Metatarsalgia, Post-tib Tendonitis and/or Bunions. As many as 20-30% of Americans have flat feet, or over-pronated feet… This also impacts the way you exercise big time – which can result in asymmetrical muscle and even lead to an injury. This could honestly be why you have trouble growing your calve muscles… If they are constantly tight and restricted, they can’t grow – which will make you look like you have pencil legs – and you don’t want that!!!
Solution – If the arch has already fallen, orthotics are the best bet. If the arch is in the process of falling, or is weak, barefoot running/walking may help strengthen the arches. You can also roll a lacrosse ball across the bottom of your foot to relieve the tension and stretch the little muscles of your feet.
But be sure to check with your doctor if the condition is severe.
Posture Problem #2: Hunchback
Have someone take a photo of you standing sideways. If you notice that your upper back is excessively curved (greater than 40-45 degrees) as in the photo to the right, you have hunchback posture.
Cause – Sitting with bad posture, especially at an office doing computer work
Problem – Sitting hunched over a computer screen forces chest muscles to tighten, which can cause excessive curvature (kyphosis) of the upper back (thoracic spine). Postural muscles in the upper back weaken and loosen. If you are exercising with this posture issue, the development of your back and shoulder muscles are in serious jeopardy.
Solution – Relieve chest tightness with self myofascial release (use a massage ball) and stretching, while strengthening the upper back postural muscles. My favorite exercise for hunchback posture is upper back foam rolling. [the talent demonstrates how to fix the posture problem while his explanation is placed over top as VO]
Posture Problem #3: Rounded Shoulders
The “Pencil Test” involves holding a pencil (or pen) in each hand. As shown in the photo above, if the pencils are pointing straight forward with your arms comfortably at your sides, that indicates correct posture. If on the other hand the pencils are facing each other, or are rotated at an angle, then you have internally rotated shoulders.
Cause – Sitting with bad posture, especially in an office while typing, or using an imbalanced exercise routine with excessive chest pressing.
Problem – Sitting hunched over a computer screen forces chest muscles to tighten, which can internally rotate the shoulders forward. Postural muscles in the upper back weaken and loosen. Again, this will hurt your exercise performance and also take away from building a broad, V-taper shaped body big time if your shoulders are rounded.
Solution – The solution is very similar to correcting hunchback posture – relieve chest tightness with self myofascial release (use a massage ball) and stretching, while strengthening the upper back postural muscles. Dead stop push-ups are another great exercise you can do to correct this posture problem.
Well there you have it guys, 3 posture fixes to help fine tune a more aesthetic and functional physique.
If you guys want to know how to correct other common posture issues, leave your requests in the comments below.
I’ll see you guys next time,
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