Fitness trainer Juliet Kaska has an obsession with correct posture. She says there are many common daily habits that can lead to very serious health concerns like chronic neck and back pain. But luckily, there are ways to solve these habits that include exercises to counter your posture habits.
Below are Juliet’s 3 bad posture habits along with her solutions you can use to fix your posture habits and retrain yourself to stand taller and look better.
Bad Habit 1 — Holding your phone below chest height — Causing rounded upper back and neck
Good Habit: Hold your cell at chin level.
Corrective Exercise: Bend over Close Grip Rows. With weights in your hand, palms facing each other. Place a single foot forward, then hinge over at your hips keeping your back flat- do not let your upper back slump. Bend your elbows pull the weights to the side of your ribcage and draw your shoulder blades together. Do 15 reps, 3 sets.
Bad Habit 2 — A low computer monitor — Causing forward head posture
Good Habit: Increase the height of your monitor up until the middle of your screen is aligned with your eyes.
Corrective Exercise: Sit with a straight back in your chair. Make your head level, so your chin is parallel with the ground. Push your head forward without lilting your chin up or down, you should feel your back-neck muscles engage. Hold that for 30 seconds. Do this 3 or so times per day.
Bad Habit 3 — Slumping while sitting
Good Habit: Bring your shoulder blades back, and imagine you have a string linked to your scalp that is pulling your head toward the ceiling.
Corrective Exercise: Bent over Reverse Flies, using weights. Hold light weights in both hands. Place a foot forward, then hinge over at your hips keeping your back flat- do NOT let your upper back round. Round your arms in front like you are reaching around a beachball. Open your arms to the side, lifting them up in line with your shoulders. Then lower your arms back to the starting spot. Do 15 reps, 3 sets.