Start to Fitness: Straighten out poor posture

Q: Over the past few years my posture has become terrible. My shoulders have started to slump forward, and my back is becoming rounded. Are there any exercises I can do to strengthen my shoulders and back and improve my posture?

A: There are exercises you can perform to strengthen the muscles of your shoulders and back, but that may not improve your posture. To improve your posture you have to look at where the problem lies. Muscle strength and balance, structural abnormalities and being conscious of your body alignment are all considered when doing a postural analysis. Finding out which one or more of these needs to be corrected is the first step in getting things “straightened out.”

One main culprit of poor posture among many people is bad habits. The muscles of your back and shoulders can be strong, but if you don’t control those muscles and hold them in the proper position it can result in rounded shoulders and a rounded back.

Slouching in a chair at work or while driving can lead to poor postural habits that then transfer to everyday situations. Being conscious of keeping your spine in proper alignment may take some time and a lot of work.

Use the following tips to help improve your posture.

“ Keep all of your muscles strong, flexible and in balance. Strong abdominals, lower back, chest, shoulder, back, neck and legs all play a role in developing good posture. If there is a muscle imbalance, you may find it more difficult to hold yourself in proper alignment all day.

“Analyze your posture. Look in the mirror from the front and the side, as you would normally stand (or have someone else look at you). Look for your head falling forward, rounded shoulders and back, relaxed abdominals, overly arched lower back, hips pushing forward and uneven shoulders. Try to correct any discrepancies by striving to place your feet shoulder-width apart, knees slightly bent, hips in a neutral position, abdominals and lower back supported, shoulders up and back, and your head not leaning forward. Practice holding this position for as long as possible. If it becomes uncomfortable, find a middle ground, but strive to hold this position until it becomes a new habit.

“Discomfort and pain in your back or shoulders from inactivity or injury can prevent you from wanting to straighten those muscles out. If this is the case, seek professional care to alleviate your pain and properly heal your injury.

Also, with age and certain bone conditions, the compression of your spine can cause rounding at your shoulders and back. If you feel this might be the issue, consult your physician.