How slouching is killing your health and athletic performance

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

It is necessary to monitor the position of the back not only during the approach.

A stooped back, round shoulders and a head pulled forward can occur separately, but are often observed in combination.

This posture not only spoils your appearance, but can also provoke pain in the neck, shoulders and lower back, prevent you from mastering the correct movement technique, slow down your progress in training and lead to injuries.

How slouching spoils your workout results

Decreases performance in any movement involving the shoulders

The stoop is often associated with weak back muscles, and the forward head is often associated with weakness of the semi-spinal muscle, which is involved in the extension of the upper spine, and the serratus anterior muscle, which stabilizes the scapula.

The position and movement of the shoulder blades is extremely important for healthy and strong shoulders. When you slouch, the middle and lower trapezium, the muscles that covers the upper back and is involved in adduction and rotation of the scapula, are in constant tension.

Over time, this tires the muscles and prevents them from performing their functions properly. This, in turn, affects the condition of the shoulder joint, limiting its range of motion by an average of 23 degrees.

The position of the shoulder blades and the strength of the stabilizing muscles are reflected in any movement involving the shoulders. In one study, just 15 minutes in a stooped position severely fatigued the infraspinatus muscle and significantly reduced performance in regular push-ups.

If your workouts include overhead arm movements under load - pullups and pulls on the block, standing presses, overhead squats - a lack of shoulder mobility and stability will greatly impair your performance and prevent you from mastering some difficult exercises like walking on your hands.

Interferes with full breathing

In addition to affecting muscles and bone position, slouching also affects your ability to breathe properly.

The diaphragm, the unpaired flat muscle responsible for breathing, has several attachments to the dorsal vertebrae and chest. During inhalation, it relaxes and descends, while exhaling, it contracts and retracts, changing the volume of the chest and abdominal cavities.

The functionality of the diaphragm is related to the stability of the spine and the mobility of the chest. And if these structures are located incorrectly - as with a stoop, this is reflected in the work of the respiratory muscle.

The flexion position significantly reduces tension and mobility of the diaphragm, reduces lung capacity and expiratory flow, disrupts breathing, and affects surrounding structures, including the heart and phrenic nerve.

As a result, you get fatigued more quickly and suffer from shortness of breath.

Increases the risk of neck and shoulder pain

Constantly clogged and tired trapezius muscles can put more stress on the rotator cuff structures and cause injury.

Pain in the shoulders and neck with improper posture can be observed without any physical activity - simply because you sit for a long time at a computer or with a smartphone in your hands.

If you add to this weight-bearing movements, which require sufficient strength and shoulder mobility, the risk of structural wear and injury increases dramatically.

How to get rid of restrictions

You can improve your posture at any age if you pay enough attention, exercise regularly, and monitor your posture.

Do exercises to correct your posture

Physiotherapist Nick Sinfield offers a range of movements to correct slouching, round shoulders, and a protruding neck.

Add these exercises to your workout or do it separately from it, for example in the morning or during the day during breaks from work.

1. Neck stretching

Pull your neck back to create a double chin. Aim with the crown of your head towards the ceiling, feel the muscles on the back of your neck stretch. Spend 2-3 seconds in the pose, rest and repeat 8-10 more times.

2. Stretching the pectoral muscles

Stand up straight, straighten and lower your shoulders. Connect your hands behind your back with palms to each other, interlace your fingers into the lock. Bring your shoulders back and lower them, keep your arms straight and do not bend at the lower back - keep it in a neutral position.

Feel the chest and front of your shoulders stretch. Spend a few seconds in the pose, relax and repeat 8-10 more times.

3. Plank

Stand in support lying on your forearms, straighten your legs and back so that the body stretches in one line from shoulders to heels, direct your gaze to the floor.

Make sure that the shoulders are clearly above the elbows, the lower back does not bend, and the abs remain tense throughout the exercise. Hold the plank for 5-10 seconds, then rest and repeat 8-10 times.

4. Glute bridge

Lie on your back, bend your knees and place your feet on the floor shoulder-width apart, closer to your pelvis.

Raise your hips off the floor, stretching your body in one line from knees to shoulders. As you lift, tighten your abs and buttocks, do not let your knees turn to the sides. Smoothly lower yourself to the starting position. Repeat the movement 8-10 times.

You can also combine this movement with a deflection in the thoracic spine.

To do this, in the starting position, place your elbows on the sides and, leaning on them, raise your shoulder blades from the floor. Drop back down and perform a glute bridge. Alternating movements, do 8-10 times, rest. Then do two more approaches.

5. Inclined pull-ups

This exercise will help you strengthen the muscles that stabilize your shoulder blades. You can perform incline pull-ups on a low bar, rings, or a barbell set low from the floor.

At home, you can do without special equipment - do it on a stick between two chairs, with sheets pressed against the door, or hooked on the edge of the table.

Take an inclined position, pull in your buttocks and abdomen so that the body forms a straight line, straighten your arms, lower your shoulders and bring your shoulder blades together. Bend your elbows and pull yourself up to the support, whether it's a horizontal bar, a stick, or a loop. Keep your elbows close to your body, do not lift your shoulders to your ears.

Return slowly to starting position and repeat. Do it 8-10 times, rest and do the exercise twice more.

6. Cravings for the stomach

Here you will need a block trainer or expander. Sit on the machine, put your legs under the pillows, if any, straighten your back and lower your shoulders. Pull the handle to your stomach, lowering and bringing your shoulder blades back, bring your arms back and repeat.

The same movements can be performed at home with an expander. Hook the rubber band onto a stable support at shoulder level, grasp the loop with both hands and step back slightly while stretching the elastic. Straighten your back, tighten your abs, lower your shoulders.

Pull the elastic towards your stomach by bringing your shoulder blades together and keeping your shoulders down. Then return your arms to their original position and repeat. You can do this exercise while standing or sitting on the floor.

Do 8-12 times, depending on the resistance of the elastic, rest. Then two more approaches.

Monitor your posture while working

If you spend a lot of time sitting, take care of the ergonomics of your workplace. Here are some tips to help you avoid aggravating the problem in your job:

1. Find a chair with good lumbar support. In this case, the back extensors will not get tired, and you will be able to sit upright without suffering from lower back pain. If it is not possible to choose a chair, and your back is strongly reclined back and its position cannot be changed, buy an orthopedic pad.

2. Adjust your chair for height. When sitting and typing, the brushes should be flush with the elbows or slightly lower. Keep your shoulders low and relaxed - if you have to lift them, lift the chair higher. If this leaves your feet off the floor, make a small footrest.

3. Position the keyboard correctly. If you are using a PC, position the keyboard so that you don't have to stretch your shoulders forward. Also, adjust the height of the monitor so that it is at eye level and you do not need to tilt your head. If you are using a laptop, you can use the stand and type using a separate keyboard.

Get up more often during work and get active rest

Exercise is great, but it won't help you correct your posture if you freeze in the wrong posture for a long time. So make it a habit to get up once an hour and warm up a little. Do one set of the neck and chest stretches that we showed above. If you are working at home, you can also add a plank, glute bridge, and other exercises for a healthy back.

In general, try to spend as little time as possible in a sitting position. Take a couple of stops on foot, and take a walk during the break instead of looking at your smartphone. Do outdoor activities on weekends.

All this will help you to accustom your body to the correct position and stop slouching.