How to Fix Bad Posture With a Foam Roller
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- čas přidán 6. 09. 2024
- How to Fix Bad Posture With a Foam Roller
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If you’re looking to improve your posture, a vibrating foam roller is a simple piece of equipment you can use to help you achieve a better posture.
There are 3 things we need to look at when improving posture.
(1) Stretching what’s tight
(2) Improving mobility
(3) Strengthening what’s weak
In the case of bad posture, here’s a breakdown of what we’ll be working on.
(1) Stretch tight chest muscles
Because people are constantly in a flexed position with shoulders rolled forward, the chest muscles are shortened and over time they can become tight.
To stretch the tight chest muscles, lie on a foam roller.
First start the vibrating feature so that you start relaxing the middle back and getting blood flow to that area.
After you lie on the vibrating foam roller, let your arms hang to your sides and let gravity pull them down.
This will cause the chest to stretch.
To make sure you stretch the chest completely, perform 30 snow angels while on the foam roller.
(2) Improving Thoracic spine mobility
With constant bad posture your thoracic spine will start losing its mobility especially thoracic extension.
To improve this you have to do the opposite of hunching over.
Turn the foam roller 90 degrees so that it’s perpendicular to your spine.
Keep the vibrating feature on so that the muscles in the middle back continue to relax.
Now bring both arms up in front of you and cross them to spread the shoulder blades apart.
Then move your spine into extension as far back as you can and repeat 30 times.
(3) Strengthen weak middle and upper back muscles
Now you’re going to flip on your stomach to strengthen the middle back and upper back muscles to pull your shoulders back.
This position will place you in extension.
Now lift your arms in front of you as high as you can and hold that position for 5 seconds.
Bring the arms to your sides forming a 90 angle with your elbows and bring the elbows back as far as you can focusing on squeezing the muscles in between the shoulder blades.
Repeat 30 times.
Do these at least 3 times a week and you’ll improve your posture.
Don’t look into posture correctors or braces.
They don’t focus on the real cause of the problem.
They just offer a temporary solution while you wear the brace.
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• How to Fix Bad Posture...
#posture #badposture #foamroller
How to Fix Bad Posture With a Foam Roller
➡️ Check out the FitIndex vibrating foam roller PainFreeInstitute.net/vibratingroller
➡️ Use coupon code KDKL8JQJ for 10% discount
Love your videos, they've helped me so much and you're not judgemental or conceited. I find that a lot with other physios one out of two guys in particular (B&B). Thank you for being very helpful and you get to the point!
You're welcome and thanks for watching
Neat a vibrating roller!
Thank you Doc I hope you and your loved ones are doing great!
Today's the 2nd day in a row I'm running since my 2 year laminectomy, my right hip feels out of place, but I know it's due to posture and being a couch potato, I'm 220 lbs but my goal is to get to 180, thank as always for your educational and helpful videos Doctor!
You're welcome. Check out LeanBodyFormula.net to help you with the weight loss
Great job, thanks ...
I had never thought of exercises like those. I'm a truck driver and I find after a while I'm hunched over... really hurts. I try to stretch it out but the pain keeps coming back.
These feel good especially if you've been hunched over for a while
Don’t forget the rhomboids ☺️