It may be obvious to you if you have pronounced postural problems. If it is not obvious, it is a good idea to see a specialist such as a personal trainer, chiropractor, or exercise physiologist. There are a several tests which a professional can use to diagnose specific posture problems.
There are telltale signs which a professional looks for during functional movements that show your posture problems. You may also be able to observe your own movement in a mirror. Once you know which of your muscles needs to be strengthened or loosened up you can move on to the next step.
Get to the Core of the Problem
You can not get a strong core by sitting at a desk all day. The muscles which are closest to your body’s centre of gravity have to be strong for a fully effective workout. If you perform the best core exercises properly, you will teach your body to maintain proper dynamic postural alignment for during all of your exercises. You will also improve your static posture.
Since the hip flexors and glutes are at the core of the lumbo-pelvic hip complex you must have the proper length-tension relationship between them. In most people, the hip flexors are tight and the glutes are weak. Therefore, strengthening the glutes is a key aspect of correcting posture problems.
In our clinics we perform full postural exams for new patients. We often recommend stretching and flexibility programs as a part of the programme of care as well as spinal adjustments. In some cases, we refer to a qualified exercise physiologist for further assessment and request an exercise program.
We use a digital postural scan from the front and side to help assess spinal curves and standing posture. Technology enables us to prepare a report and email it to you immediately after it is performed and this paves the way to you understanding the reasons for our recommendations.
The exercises that follow will help your flexibility in the areas we recommend. Find the relevant section for your needs and ask more questions as you need.
Stretching Takes Time
If you have muscles which are chronically tight, corrective flexibility takes a direct approach. Muscles which are tight due to chronic posture such as sitting all day at a desk take time to correct. Just like weight loss, what happens over weeks, months and even years is not easily reversible. Be patient and diligent, and you will see results with time.
Once you know your correctable structural posture problems, you can follow a corrective flexibility program. Each corrective flexibility exercise should be specific to your situation. Since this takes time, you should perform these corrective flexibility exercises daily if possible.