Fixing Bad Posture (Forward Head and Rounded Shoulders)

Bad posture has become a problem for many people especially in the United States.  As we constantly sit in front of the computer, our posture deteriorates.  Most commonly, people with poor posture tend to have more head aches, neck strains, and reduced energy.  Fortunately, fixing bad posture is not difficult at all. There are many stretches and exercise you can perform to fix this issue.

Pectoral (Chest) Stretches

One of the main reason for forward head posture is tight chest and front shoulder muscles.  When these muscles are too tight, they bring the head and should forward causing this posture.  These muscles should be stretched.  Perform this simple stretches below.

One arm chest stretch

Steps

• Find a door frame or a corner of a wall
• Bend your arms 90 degrees
• Place the arm on the door frame or corner
• Place the foot inside forward and the outside foot back
• Slowly lean into the arm
• You should feel a stretch in the chest and front shoulders (If you feel pain, slightly reduce tension)
• Find a spot and hold for 30 seconds
• Slowly take deep breathes
• Repeat on other arm

Do this stretch once or twice a day

Leaning back in chair stretch

Steps

• Place both arms behind your head
• Feet flat on ground
• Take a deep breath
• Slowly lean back into the chair
• As you slowly lean back, slowly exhale as you get deeper
• Try to keep elbows out
• Your chest should be expanded
• Slowly inhale and exhale

Do this stretch when you are sitting a computer and need a quick break.  Do this stretch plenty of times when working at the computer.

Towel Stretch

Steps

• Grasp the towel at both end
• You can perform this stretch standing or sitting
• Bring the towel above and slightly behind your head
• Stick your chest out and upper back together
• Keep your head in neutral position
• Try to pull towel behind you
• Inhale and exhale slowly

Same as the other stretches, do this a couple of time per day.

Strengthen the upper back and rear shoulders

The other main reason for poor posture is weak upper back and rear shoulders.  These muscles should be strengthen to pull the neck and shoulders back.

Rear Delt Flies

This should be the main exercise to perform to fix bad posture.

Steps

• Grab a pair of light dumbbells (5-15 pounds)
• Sit on the edge of a chair or stand up with knees bent
• Lean Forward
• Head in neutral position
• Tighten core (abs and lower back)
• Elbows slightly bent 
• Raise the dumbbells with your upper back and rear shoulders
• Hold at the top for a split second and slowly lower the weight
• Exhale going up and inhale going down
• Do 8-12 reps for 3-4 sets

Rows

Another great exercise to strengthen the back and rear shoulder.

Steps

• Grab a dumbbell that you can rep 8-12 times
• Place knee and hand on the same side on the bench
• Grab dumbbell with the other arm and place feet on floor
• Tighten core
• Head in neutral position
• Pull the dumbbell with your elbow to your hip
• Hold and squeeze for a split second at the top and slowly lower the weight
• Exhale when pulling and inhale when lowering
• Do 8-12 rep on one side and repeat for other side

Things not to do

Do not perform this stretch.  Doing this stretch facilitate the issue.  It stretches the rear shoulder and upper back and contracts the front shoulder and chest.