Fix Your Posture and Improve Mobility

Bad posture cues can wreck your mobility. Standing tall, lifting your chest, pulling your shoulders back, and tucking your chin might sound good, but not if you want to actually move well.

There’s a better way to improve your posture and mobility. I’m going to teach you that in today’s post.

The classic posture advice fixes you into one position. We are meant to move. So we want to use a postural strategy that promotes our ability to move in all directions. We can achieve that by trying some exercises below. You’ll feel better and move easier.

Exercise 1: Open Up the Upper Back

Start with opening up your upper back. This exercise allows your shoulders to move freely and improves your posture.

1. Sit with elbows on a table:
   • Place a light mini band around your wrists.
   • Keep your eyes straight ahead.
   • Face your chest toward the wall.
2. Breathe:
   • Inhale slowly for a 5 to 10 count through your nose.
   • Exhale for a 4 to 8 count.
   • Spin your arms outward as you exhale.

This will work your rotator cuff muscles and restore thoracic kyphosis.

Exercise 2: Rotate EVEN better

This exercise enhances rotation and ensures you don’t get tight from holding one position.

1. Lie on your side:
   • Keep your bottom leg straight.
   • Bend your top hip.
   • Place a weight in your top hand.
2. Rotate and breathe:
   • Inhale slowly for 5 to 10 counts through your nose.
   • Exhale for 4 to 8 counts.
   • If too easy, add rotation by swinging your leg and rolling to your back.
   • Press the weight to the ceiling and reach your leg across your body.

This move sets the stage for improved rotation and better mobility.

Exercise 3: Open Up the Chest

Learn to open your chest without forcing it into position.

1. Lie on your back:
   • Keep your feet flat.
   • Ensure your waistband is flat on the ground. Raise your feet on a box if needed.
2. Position your arms:
   • Place your arms at 100 to 110 degrees of shoulder flexion.
   • This encourages segmental motion of the chest.
3. Breathe:
   • Inhale slowly for 5 to 10 counts through your nose.
   • Exhale for 4 to 8 counts.

Watch your chest rise on the inhale and fall on the exhale. This will help keep your back flat on the ground.

Sum Up

These exercises will improve your posture and mobility. Remember, just doing a few exercises isn’t enough. Incorporate these movements into your daily routine for the best results.

By following these steps, you’ll move better and feel better. No more worrying about standing or sitting right. Just enjoy the freedom of better mobility and posture.