Unfortunately, that slouching habit can last far beyond the teenage years, and many adults still slouch when they stand or sit. Years of this poor posture can weaken our muscles, especially those in the shoulders, upper back, and all the way down to the abdominals.
When your muscles are working properly, they keep your body strong and minimize pain. When they’re stretched the wrong way because of slouching, it can lead to neck, shoulder, and lower back injuries.
Here are some easy exercises to help you regain strength in your back muscles.
1. Pec Release. Face a wall while standing. Place a ball (a lacrosse ball works well for this) two inches below your collarbone and near your armpit. Lean into the ball and move back and forth until you find a tender area. Then, move your arm several times up and down and forward and back. Repeat for about a minute.
2. Wall Dips. Stand four feet from a wall and face it. Keep your feet shoulder width apart, with your knees bent. Lean forward and, with your arms straight, put your palms against the wall, thumbs up and fingers pointing sideways.
Bend forward at the waist, drop your chest toward the ground, and push your hips and butt backward.
Shrug your shoulder blades as you bend, and press your palms into the wall to make the upper back muscles engage.
Do 3 sets of 15 reps on each side.
These are just two exercises a Warrington PA chiropractor offers to help you strengthen your back. There are many more. The important thing is to work your back on a regular basis to fight the ill effects of slouching.