Home training - How to fix common postural problems

Rounded neck

Causes


1. Sitting at a desk.

2. Too much time looking at your phone.


How to fix


  1. Stand tall, look straight forward and tuck your chin in and hold for 5 seconds to align your vertebrae. Repeatt this exercise 5 times daily.

  2. Stretch the anterior deltoid (front shoulder) for a total time of 1 minute. Do this by finding a doorway, placing your forearm flat on the side of the door frame and twisting away to feel the stretch.





Rounded shoulder's that pronate forwards


Causes


  1. Sitting at a desk too long.

  2. Creating a bad habit by slouching.

  3. Focusing too much on pressing exercises (shoulder press, chest press) when working out rather than pulling movements (rowing, reverse fly's).

How to fix


  1. Stand tall and and make a 'W' shape with your arms, gently squeeze your shoulder blades together and bring your elbows closer to your mid-section. Hold this for 20 seconds and repeat 3 times.

  2. Grab a chair, place your hands on the seat of the chair either side of you, then slowly walk out from the chair until your bum is off the edge. From here just rest your bum down to the floor so your shoulder feel stretched. Hold this for 10 seconds then relax and repeat 3 times.

  3. Lie down, front facing on the floor/mat. Keep your hands flat either side of you, from here lift your chin and both hands off the floor, meanwhile externally rotate your hands so your thumbs point upwards to the sky. Hold this for 10 seconds and then relax, repeat 3 times.




Pronated hip joint (Hips that tilt forwards)


Causes


  1. Weak abdominal/core muscles

  2. Tight hamstrings (back of the leg) and lower back muscles

  3. Sleeping on your back at night

How to fix


  1. Do functional core exercises to help strengthen the muscle cylinder e.g. squats, dead-lifts, lunges. Try holding a small weight directly over your head when doing squats and lunges, you must make sure your arms are directly above the crown of your head. This will ensure you are moving in the correct motion.

  2. Stretch out your hamstrings e.g. sitting on the floor, legs stretched out in front and reaching for your toes. Try and hold the stretch for 10 seconds and relax, repeat 5 times.

  3. Try to sleep on your side at night with a pillow between your legs. This will help to alleviate pressure on your lumbar.

  4. Push your bum out/behind you more when you stand. The pressure alone from gravity will encourage the correct muscles strengthen.

Inverted/knock knees


Causes


  1. Excessive pressure on the knee joint e.g. obesity or being overweight.

  2. Genetic conditions effecting the bones.

  3. Bad technique when squatting or dead-lifting.

  4. Having pigeon toed feet (inverted the feet).


How to fix


  1. Loosing weight with a good diet and nutrition program.

  2. Opting for the correct technique when squatting and dead-lifting (Try to keep your knees behind the alignment of your toes, pushing your bum backwards, slightly turning your feet outwards and making sure your knees stay straight).

  3. Try 'sumo-squats, goblet squats and sumo-dead-lift's when training. Using these style of exercises will help strengthen the abductor muscles and stretch the adductor muscles.





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