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Without even looking at you, I'm pretty sure you have a posture problem. That's because almost everyone I see has a
posture problem. After years of evaluating clients at my fitness center in Indianapolis, I've learned to spot an
anatomical abnormality from the way a guy walks through the mall, sits on a park bench, or stands at a bar.
The trouble isn't just that slumped shoulders make you resemble a Neanderthal. Over time, your poor posture takes a
tremendous toll on your spine, shoulders, hips, and knees. In fact, it can cause a cascade of structural flaws that
result in acute problems, such as joint pain throughout your body, reduced flexibility, and compromised muscles, all of
which can limit your ability to burn fat and build strength.
But don't worryall these problems can be corrected. Are you ready to straighten yourself out? Use this head-to-toe
guide to make sure your posture is picture-perfect.
Analyze Your Alignment
Strip down to a pair of shorts and ask a friend to take two full-body photos, one from the front and one from the side.
Keep your muscles relaxed but stand as tall as you can, with your feet hip-width apart. Now compare your photos
with the illustrations below to diagnose your posture problems. Then see the following repair plans.
Forward Head
Where pain
strikes: Your neck
The problem: Stiff
muscles in the
back of your neck
Fix it: Stretch with
head nods daily:
Moving only your
head, drop your
chin down and in
toward your neck
while stretching the
back of your neck.
Hold for a 5 count;
do this 10 times.
The
problem: Weak
front neck muscles
Fix it: Do this neck
"crunch" every day:
Lying faceup on
the floor, lift your
head so it just
clears the floor.
Raise your head,
and hold for 5 seconds; do 2 or 3 sets of 12 reps daily.
Elevated Shoulder
Where pain strikes: Neck and shoulders
The problem: Your trapezius (the muscle that starts at the back of your neck and runs across your
Rounded Shoulders
Where pain strikes: Neck, shoulder, or back
The problem: Tight pectoral muscles
Fix it: Try a simple doorway stretch: Place your arm against a doorjamb in the high-five position (that
is, forming an L), your elbow bent 90 degrees. Step through the doorway until you feel the stretch in
your chest and the front of your shoulders. Hold for 30 seconds. That's 1 set; do a total of 4 daily.
The problem: Weakness in the middle and lower parts of your trapezius
Fix it: Use the floor L raise: Lying facedown on the floor, place each arm at a 90-degree angle in the
high-five position. Without changing your elbow angle, raise both arms by pulling your shoulders
back and squeezing your shoulder blades together. Hold for 5 seconds; do 2 or 3 sets of 12 reps
daily.
Hunched Back
Where pain strikes: Neck, shoulder, back
The problem: Poor upper-back mobility
Fix it: Lie faceup on a foam roller placed about midback, perpendicular to your spine. Place your
hands behind your head and arch your upper back over the roller 5 times. Adjust the roller and
repeat for each segment of your upper back.
The problem: Weak muscles in your back
Fix it: Perform the prone cobra. Lie facedown with your arms at your sides, palms down. Lift your
chest and hands slightly off the floor, and squeeze your shoulder blades together while keeping your
chin down. Hold for 5 seconds; do 2 or 3 sets of 12 reps daily.
Pigeon Toes
Where pain strikes: Knee, hip, or lower back
The problem: Tightness in the outer portion of your thigh (your tensor fasciae latae)
Fix it: Stand up, cross your affected leg behind the other, and lean away from the affected side until
you feel your hip stretching comfortably. Hold for 30 seconds. Repeat 3 times.
The problem: Weak gluteus maximus and medius muscles
Fix it: Use an exercise called the side-lying clamshell. Lie on one side with your knees bent 90
degrees and your heels together. Keeping your hips still, raise your top knee upward, separating
your knees like a clamshell. Pause for 5 seconds; lower your knee to the starting position. Perform 2
or 3 sets of 12 reps daily.
Duck Feet
Where pain strikes: Hip or lower back
The problem: You lack flexibility in all the muscles in your hips.
Fix it: Drop to your hands and knees and place one foot behind the opposite knee. Making sure you
keep your spine naturally arched, shift your weight backward and allow your hips to bend until you
feel the stretch. Hold the stretch for 30 seconds, repeat 3 times, and then switch sides.
The problem: Weakness in your oblique muscles and hip flexors
Fix it: Try the Swiss-ball jackknife. Assume the top of a pushup position but rest your feet on a Swiss
ball. Without rounding your lower back, tuck your knees under your torso by rolling the ball with your
feet toward your body. Roll the ball back to the starting position. Do 2 or 3 sets of 12 reps daily.