Complete Exercise Program (Yoga & Pilates) to correct Postural Imbalance

UPPER CROSS SYNDROME

Complete Exercise Program (Yoga & Pilates) to correct Postural Imbalance

Many of us working on computers or at a desk are developing poor posture habits. We tend to round our shoulders forward and crane our head forward. These poor posture habits will gradually tighten the chest muscles and weaken the back muscles. This chronic change in posture can have a big impact on our general health, not only setting us up for tendinitis and compression of the nerves (the power cords of the body) but also affecting even the internal organs such as the lungs. These postures did not develop overnight and will not be reversed overnight. However, developing good posture over time is not only necessary, but important for the safe and proper functioning of the body.


LOOKING CLOSELY AT MUSCLE IMBALANCES
OVER ACTIVE MUSCLES

•Pectorals minor originates at the rib cage (3rd, 4th, 5th) and inserts in the into the scapulae. (Bottom left image) tightening of this muscle causes the shoulder blade (scapulae) to protract (curve forward)

•Pectorals Major (CHEST) originates at the clavicle & breast bone and inserts under the upper arms, tightening of the chest muscles causes the arm to rotate inwards. (Here’s a small test you can perform. Hold a pencil in each hand between the index finger and thumb. Stand with your arms by your sides facing the mirror. If the points of the pencil are facing each other, you have internally rotated shoulders. A good posture is when tip of both pencils are pointing straight ahead)

•Levator Scapulae is at the back of the neck. Originating at cervical vertebra (C1-C4) and inserting in the inner position of the scapulae. And the upper trapeze originates at the back of the scull and neck and inserts in the spine of the scapulae. Tightening of both these muscles causes protruding neck.

UNDER ACTIVE MUSCLES

•The rhomboids and the middle trapezes muscles which are responsible retracting as well as stabilising the scapulae, when inhibited (weakened) causes them to stay in an always stretched position, not strong enough to hold the shoulder blades back.

CORRECTIVE EXERCISES:

STRENGTHENING EXERCISES

•ROWS (Action at the join – shoulder extension & Scapulae retraction)
Either in a sitting or standing position with arms tucked by your sides and palms facing front, bend your elbows to 90 degree. Pull your arms as back as you can keeping your shoulders down, causing the shoulders blades to squeeze together contracting your back muscles (rhomboids, middle trapezius & lats). Perform 3 sets of 10 repetitions holding every rep / contraction for 10 seconds. This activates the slow twitch muscle fibres in the back responsible for holding the shoulder blades back. Later you could add progressive overload on the muscles by using a resistance tube to perform this exercise OR by performing this exercise in a similar pattern on a seated cable row machine.

•NECK RETRACTIONS
This exercise should preferably be combined with rows. Keeping the chin parallel to the floor, pull / retract your neck until your ear lobes are in line with the acromion (bony bump felt on your shoulders). Hold the retracted neck position for 10 seconds and then relax. Avoid tucking the chin to the chest or lifting your neck, keep the neck neutral.

•PRONE BACK EXTENSIONS W/ Scapulae retraction – Lying on the floor on your stomach with your arms flared out (elbows in line with shoulders) Inhaling lift your chest and thighs off the floor, also lifting your arms off the floor and squeezing your shoulder blades together. Hold the rep / contraction for 3-5 seconds and then relax. Perform about 3 sets on 10 reps. This exercise is also known as “Superman’s” with the only change in variation were the arms are flared in line with the shoulders instead of the arms being straight ahead.

STRETCHING EXERCISES

•Anterior Shoulder and Chest Stretch
hold a towel with both hands behind your back, elbows extended. Now stick out your chest while you raise the club back away from your body and hold.
•Corrective Yogic exercises – Cobra Pose, Camel pose & Table Top Position ( with chest and abdominal facing up)
•Hold each stretch for 30 seconds minimum. Perform each stretch 2-3 times.

Extra Tips to Correct Rounded Shoulders:

•1) Be conscious of your posture
•2) Follow a balanced exercise program
•3) Use proper ergonomics at work