The following post was written and created by www.askthetrainer.com.
Muscle Imbalances and Bad Posture due to our Sedentary Lifestyle are the Primary Cause
The human body is not meant for long periods of inactivity.
Our bodies can adapt to almost all physical activities we put ourselves through.
Inactivity is an activity in itself, the adaptation of the body to inactivity is what causes hunch back posture problems to arise.
You may think of sitting on the couch watching TV or slouching at your computer desk for endless hours as inactivity, but your body is still functioning actively.
If your shoulders are rounded forward for hours at a time, your body will adapt. The body will assume permanent characteristics of any habitual posture.
The muscles on the front of the body, specifically the chest muscles, become tight and begin to pull your shoulders forward.
When your shoulders are constantly pulled forward, the muscles in your upper-middle back become lengthened and weak.
Over time, these muscle imbalances can cause your spine to become excessively curved, creating hunch back posture problems.
Kyphosis can cause health problems from bad posture including pain in the back, neck, and in some cases, the extremities. Often times, kyphosis is associated with other misalignments of the spine such as lumbar lordosis and forward neck posture (cervical hyperlordosis).
How Can You Prevent Hunch Back Posture Problems ?
First and Foremost, Use Proper Ergonomics
If you don’t want to be called hunchback, hump back, round back, or Quasimodo, you should make sure you are not forced into bad posture by poor ergonomics.
Be conscious of your posture at all times and try to avoid prolonged periods of sitting without moving.
Be aware that your exercise selection can effect your posture. Make sure you have a balanced exercise program. Don’t make the mistake of overtraining your chest and neglecting your back muscles. This is an especially common foible among male exercisers.
Strengthen and stabilize your core muscles in all planes of motion by performing oblique, abdominal and transverse abdominis exercises on a regular basis. A strong core means a healthy lumbar spine, which in turn encourages a healthy thoracic spine without the excessive kyphotic curve or hump back.
Contact a NASM certified personal trainer at your local gym and ask them to perform a free postural analysis for you.
Even if you don’t have hunch back posture problems, you may have other postural issues caused by various factors, such as wearing high heels or bad training habits.
How Can You Fix Kyphosis?
Most of the time, kyphosis is completely reversible. If you have rounded shoulders and/or a hunch back, you can use corrective exercises to help loosen up the tight muscles which are pulling your spine out of alignment.
You may also need to strengthen weak muscles throughout your body. Always remember that a problem with one body part can have effects all throughout the body.
You can think of your body as a kinetic chain in which everything is interlinked. You are only as strong as your weakest link, in that the weak link that might seem minor can cause major downstream problems.
Again, if you have access to an NASM certified personal trainer, your first step should be to have a postural analysis done.
Without a professional postural analysis, you won’t know exactly which muscles you need to strengthen and even more importantly, which muscles you need to perform SMFR on to lengthen.
If you are attempting to fix your kyphosis with corrective exercises, keep in mind it takes time. Make sure you avoid habitual bad posture in the form of rounded shoulders while you attempt fix your posture problems.You must be persistent and proficient with the corrective exercises in order to achieve the desired effect (which is, of course, reduced kyphosis and an end to the days of people calling you Quasimodo).
Learn the Proven Ways to Prevent and Correct Hunch Back Posture and Other Common Posture Problems
Make sure you learn all about your body’s alignment before you attempt to fix hunch back posture problems or any other muscle imbalances. Learn how posture problems and other forms of imbalance develop. With knowledge, you can avoid health problems from bad posture.
- Muscle Imbalances and Posture Problems
- Self-Myofascial Release with a Foam Roller
- Leg Stretches
- Help Correct Kyphosis with Upper Body Stretches
- See more at: http://www.askthetrainer.com/hunch-back-posture-problems/#sthash.y1HAm5rr.dpuf
YouTube of Corrective Exercises for Rounded Shoulders by Louis Angulo: http://www.youtube.com/watch?v=eTMLqhY9U7w
Summer is upon us and it is a great time to enjoy the outdoors and get in a good run! Cardio is the best way to burn calories and keep your heart healthy! The recommended amount of cardio to maintain your health is 30 minutes most if not all days of the week. It's time to start moving!
I recently watched Smart Training for 5K and 10K Races Webinar by ACE's Mark Kelly. He had many great insights into prepping for races. Since I'm a big advocate of form and technique I'm going to share just a few tips from www.goodformrunning.com that were on the webinar.
Good form is critical for effective running, below are 4 Essentials of Good Form:
- Feet straight forward
- Head level with eyes focused forward
- Relaxed arms to sides with 90 degree bend @ elbow.
- Midfood strike, heel touches but not hard
- Foot lands under hip, feels like short stride
- Run light, soft knees.
- 180 steps/min, beginner 164
- Count right foot = 90 ct. or 20" = 30 ct. (27-beg.).
- Lean from the ankles without bending @ the waist
- Weight slightly forward, flex at ankles, stand tall
- Let gravity pull you, don't feel like falling.
Remember to use your glutes and core for strength as well.
Smart Training for 5K and 10K Races Webinar can be viewed by purchasing at www.acefitness.org/RaceTraining
Ever wonder why you workout and don't notice a change in weight?
There are many reasons for this. First of all, your body composition - what your body is made of: fat, muscle, bone, water, organs - is the main thing you should be considering.
· Eating plays a huge role in weight loss or weight gain no matter how much you workout, so keeping track of what you eat is pivotal.
· Also, muscle weighs more than fat. So you can be getting healthier and seem heavier. No worries, muscle also burns more calories while you are resting than fat! Yes that’s right it burns calories – part of your metabolism. So stay moving!
The scale might be a fail.
What’s in your body is either nice or naughty.
We can make the small choices everyday that will change our body composition.
It just takes one decision at a time to eat healthy and get moving. There are so many benefits! More energy throughout the day, less stress, you are more productive, and overall better wellbeing.
Every little bit is counting toward or against a healthy lifestyle and you hold the key!
Here are a few small tips:
· Eat proper portion sizes during meals (choosemyplate.gov = check it out!)
· Choose healthy sides
· Choose grilled over fried
· Drink more water!
· Try to limit the additional empty calories - like sugary drinks and snacks
· Cook more than fast food
· Plan ahead for meals
· Keep a 3 day food log
· Make a list for groceries and stick to it
· Shop around the outside of the store and avoid inside aisles where all the processed foods scream out to you
· Snack smart – keep fruits and vegetables handy
· Carry a banana and apple with you for the day
· Go for a walk
· Get into a regular workout routine
Remember, this is the only vehicle you are given in life, so take care of it! Your investment now will definitely pay off later!
Have a healthy day!
The Holiday season is upon us for the next couple of months! With the possibility of more stress, unhealthy eating and lack of activity, try these 4 tips for healthy holidays!
- Every 2 hours take a quick 2-minute break and STRETCH your leg limbs to revitalize your joints and keep the stress out of your body.
- When you notice yourself getting stressed and overloaded with the to-do lists take a few deep breaths and RELAX your muscles, especially around your shoulders.
- PORTION your holiday eats to healthy sizes and avoid the over indulgence that leaves you feeling sick and lethargic. Check out www.choosemyplate.gov for healthy eating tips!
- Give your body a boost with a workout at least 3 times a week. Prioritize your time to take care of the only body you have been given.