Health & Wellness Blog

If you suffer from hyperkyphosis, or excessive rounding of the upper back, then it is likely that your chest muscles are overactive and your back muscles are weak. Anchor a resistance band to a stable support, or have someone hold the middle of the resistance band, leaving the handles, or ends of the band, free. Grasp the handles and sit up straight in a chair. Pull the resistance band toward you keeping your elbows close in to your sides. Squeeze your shoulder blades together as you pull back. Release back to the starting position with control. Repeat three sets of 10 to 15 repetitions.

Poor posture can cause the shoulders to roll forward overtime, leading to neck strain and headaches. To correct this, sit in an upright position and bend your elbows at a 90-degree angle with your forearms extending out to the side, palms facing down. Pull the shoulder blades together and down. Keep the elbows touching your sides as you make a small waxing motion with your hands. Repeat four times for 20 seconds each time.

Many people who sit at desks all day suffer from tight hip flexors, which are continually in a flexed position. Tight hip flexors can cause the lower back to either over or under arch, depending on the individual, leading to lower back stress and strain. To counteract this, it is important to keep the hip flexors flexible. Step the right foot forward and the left foot back and keep the toes of each foot pointing straight ahead. Bend into both knees, lowering the back knee until it is a few inches off the floor and bringing the front knee to a 90-degree angle. Make sure the front foot is directly under the front knee. Hold in this position for 10 to 20 seconds and then switch sides. Repeat three times on each side.

Jody Braverman is a Seattle-based personal trainer, yoga instructor, and health and fitness writer. Contact her with comments or questions at JodyBraverman@gmail.com.