How to fix postural problems with strength exercises : 5 steps to being lean
Many people with posture problems, back pan or knee pain mistakenly spend on pharmaceuticals in the hopes of fixing the situation. But corrective physical education instructors are convinced that musculoskeletal disorders are much more worth fighting with the help of proper sports loads and exercises.
One of the benefits of this therapy is its long-term effect, which can be achieved by following 5 basic rules. This is what will be discussed in today’s article. One of the most common posture disorders is believed to be excessive anterior pelvic tilt.
Visually, it manifests itself in an increase in back deflection in the lumbar region (excessive lumbar lordosis), curvature / subsidence of the spine (a visible difference between the height of the posterior and anterior iliac bones), abnormal abdominal lines, excessive extension of the buttocks, stoop.
At the muscle level, indicators of such an imbalance are shortening of the hip flexor muscles, excessive tension in the lower back and quadriceps muscles, and weakness of the abdominal and gluteal muscles. During strength training, weakening of the abdominal and gluteal muscles significantly affects the execution technique, especially in exercises such as the squat with a barbell and deadlift.
Violation of the execution technique forces the load to be redistributed. As a result, exercise can even aggravate the situation and lead to further development of the pelvic tilt forward. What, then, should be used exercises to eliminate the curvature of the spine? To answer this question, you need to turn to the prerequisites for the occurrence of posture disorders.
About the causes of poor posture and back pain
These posture disorders can occur as a result of training with improper technique, injury, sedentary lifestyle, flat feet and genetic predisposition. This pattern of muscle imbalance develops over time, and includes mutual inhibition of muscle development. It is a process in which the muscles on one side of a joint contract more intensely to compensate for the relaxation of the corresponding muscles on the other side of that joint.
For example, prolonged sitting with incorrect posture leads to atrophy of the gluteal muscles, increased tension in the lower back, and relaxation of the hip flexors. Therefore, it is not surprising that so many people in the modern world experience similar posture disorders. At first, they do not seem significant, but over time, they can be very reflected even in everyday activities, when back pain will overtake even when tying shoelaces.
Therefore, in order to correct posture and align the spine, you need to work on stretching the erectors of the back, the small lumbar and iliac muscles. Also, at the same time, you should strengthen and pump the abs, hip flexors and muscles of the buttocks. So, let’s look at specific exercises for a healthy back.
Posture Correction Exercises
First of all, it should be noted that before performing the proposed exercises, it is advisable to assess individual abilities in flexibility and strength. It is also important to consider the complexity of the mechanics of the pelvic joints. Therefore, it is recommended to perform corrective exercises with a trainer.
1. Lowering the pelvis lying
Many people with posture disorders often have no idea which spine position is correct. In order to feel such a “neutral” position of the pelvis, in which the deflection in the lower back becomes minimal, and this exercise is necessary.
Implementation advice: starting position – lying on your back, legs bent. With the help of the efforts of the abdominal muscles, it is important to press your back to the floor as much as possible and stay in this position for 20-30 seconds. Repeat 10-15 times.
2. Straightening the pelvis while standing
After you have mastered the lowering of the pelvis lying down and developed an understanding of how to control the alignment of the spine, you need to move on to the next step – straightening the pelvis while standing.
Implementation advice: starting position – standing straight, knees slightly turned outward. With the help of strong contractions of the gluteal muscles, pull the pelvis up. Repeat 20-25 times.
3. Throwing the pelvis forward using the block
Mechanically, this exercise resembles a kettlebell swing or deadlift. However, there is one key difference. When the pelvis is thrown forward with the help of the block, the weight is fixed behind the trainee, which helps to achieve the necessary shift in the center of gravity.
Implementation advice: starting position – standing with your back to the block with the handle of the block in your hands, the body is tilted forward, the back is strictly straight. Rise up due to the movement of the pelvis, squeezing the buttocks with maximum effort at the top point. Perform 3-4 sets of 10-15 reps.
4. Plank without deflection in the lower back
This exercise helps to strengthen the abdominal muscles, gluteal muscles, and level the excessive deflection in the spine.
Implementation tip: The starting position is a horizontal stand on the elbows. Deliberately remove the deflection in the lower back, the back is straight. Perform 3-4 sets of 30-60 seconds.
5. Improving technique in exercises such as squats, deadlifts, abdominal exercises
Deflection is often an integral part of the technique of performing exercises. However, this is not entirely true for those who experience poor posture due to excessive lower back flexion. Following the classic technique can overstrain your back muscles.
Therefore, the general recommendation here is to keep the spine in a neutral position. To do this, it is advisable to follow the reflection in the mirror (side view), fixing the trajectory of movement and the position of the spine.
In addition, when doing exercises that involve hip work, try to end each repetition with a strong contraction of the gluteal muscles. You can also continue to work on strengthening your abdominal muscles by building your abs at home. Do not forget, of course, to monitor your posture throughout the day and at work.