Fighting a Hunchback: 7 Exercises for Better Posture
Better posture boosts productivity and well-being. Get started now with our 7 exercises to combat a hunched back.
Time
- 30 minutes
- 7 exercises
Myofascial Self-Massage for Good Posture
Our first goal: to release tension. This tension is primarily caused by the nervous system. Furthermore, research shows that fascia training before mobility training leads to better joint flexibility.[1] Improve mobility in the thoracic spine while working on your upper back and chest muscles.
Posture Improvement Exercise: Upper Back Massage
Lie on your back on the BLACKROLL® or TWIN so that it is positioned at the level of your shoulder blades. Cross your arms in front of your chest and place your hands on your shoulders.
Targeting Deep Tension Points
The principle is the same as with myofascial self-massage. However, the smaller contact surface of the trigger tools allows you to target tension even more precisely. If you don’t have a trigger tool at home, you can skip this exercise. However, it’s the perfect way to round out your exercises for better posture.
Posture Exercise: Triggering the Chest Muscles
Stand facing the wall and position the TRIGGER on the tender spot in your chest muscle. Begin mobilizing as soon as the pain subsides slightly.
Mobilization and Stretching Exercises for Better Posture
Once tension has been released, improve the range of motion in your thoracic spine (TS). You can achieve this through various mobilization exercises. To improve your posture, this exercise involves hyperextending the thoracic spine and promoting better rotational mobility.
Thoracic Spine Hyperextension: For an Upright Posture
Lie on your back on the BLACKROLL® at the point where your lumbar spine meets your thoracic spine. Cross your arms in front of your chest or place them behind your neck.
Posture Improvement Exercise: Spinal Twist
Lie on the floor on your side and bend your top leg at a 90° angle. Place a BLACKROLL® under the knee of the bent leg to stabilize your pelvis for the upcoming mobilization.
Activation and Strengthening for Proper Posture
In the next step, we target the muscles that tend to be underactive. You achieve this through isolated activation exercises. In the final step, you integrate the range of motion you’ve gained and the activated muscles into a complex movement pattern. This helps you restore neuromuscular control and promotes healthy movement as well as an upright posture.
Exercise for Upright Posture: Overhead Squat
Stand upright with your feet shoulder-width apart in the center of the MULTI BAND. Grasp the loops with both hands from the inside. Extend your arms upward. Shift your weight backward and perform a squat.
Exercise for Better Posture: Banded Overhead Press
Secure the MULTI BAND in front of you at hip height and grasp the loops from the inside. Stand upright and bend your knees slightly. Engage your glutes and core muscles.
Improving Your Posture Made Easy
It’s difficult to correct your posture while sitting. Stand up and adjust your posture to the correct position.
