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May 19, 2020

Tired of having poor posture? This will change your life!

Posture, Stretching, Lower Back Pain

Most of us are currently spending our days either hunched over, staring at a screen or perhaps watching a little too much Netflix!

Spending so much time in those kinds of positions isn’t doing wonders for your posture…and poor posture can be the root cause of many conditions you may be suffering with, so making sure you are keeping on top of yours is always a good idea!  

If you are tired of your posture causing you pain, these simple stretching tips should help relieve some of the pain!

STRETCHING IS THE KEY!

Everyone should spend a little time each day stretching. By making stretching a small part of your daily routine, you will always be helping keep your joints moving and healthy for later life.

Overtime some muscles will become tighter, others become weaker and sometimes, this process results in your posture moving out of its natural line. Regular stretching allows the tighter muscles to relax and therefore allows your posture to come back to a more natural position. Regular stretching also increase blood flow to the targeted muscles which will allow for release of tension and stress.

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Try to think about the kinds of muscles you use constantly, for example if you do spend a lot of time over a desk or on a computer, its likely that your pecs (chest muscles) will shorten and become tight and your lats (flat muscle on the back that stretches to the sides, behind the arm) and traps (muscle behind the neck) will become weaker. This can cause your shoulders to move out of position and leave you with that hunching pain.

In this case, the kind of stretches that you should be doing each morning will target these muscles. In order to combat this, stretch your chest, shoulders and lats before bed and in the morning everyday. Taking short breaks away from your desk every few hours to stretch will also help.

Another great example is driving or prolonged sitting. When we drive or sit, our hips tighten because the glutes begin to elongate and hip flexers shorten.This is one of the main reasons why people suffer from back pain.

Glute bridge holds and bird dog stretches are perfect for combatting this. Having strong glutes will take the load off of your back and hamstrings, relieving the pain.

When beginning to stretch, it is important to aim for 30 seconds for each stretch. Hold the stretch for around 15 seconds, take a deep breath and then as you exhale increase the stretch if possible to increase your flexibility and loosen those tight muscles and strengthen the weak!

Don’t feel like your posture is ‘just how it is’, you might be surprised by how far a simple stretch can go!

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