Rounded shoulders, nagging headaches, constant lower back pain... sound familiar? All these symptoms are running rampant in today’s society, due to so many people living a sedentary lifestyle and spending most of their day sitting at desks or looking at smartphones.
Unfortunately, the fix isn’t as simple as daily stretching. While releasing chronically tight muscles is definitely beneficial, it will only provide temporary relief. Since the opposing muscles usually don’t have the strength to maintain this improved positioning, the body gradually contorts back into having rounded shoulders, forward head, and curved spine - and the aches and pains continue.
Therefore, to reach a more permanent solution, it’s equally important to also be strengthening these opposing muscle groups with carefully selected corrective exercises. When this is done, it’s much easier to keep your body aligned throughout the day.
Below are some examples of both stretches and exercises that are effective in correcting rounded shoulders and forward head posture (commonly known as “Upper Crossed Syndrome”), as well as lower back pain, knee pain and tight hips (commonly caused by “Lower Crossed Syndrome”). Both of these syndromes are extremely prevalent in people who sit at a desk all day!
Note that, for best results, frequency is key. Try to perform the stretches every day if you can, and the resistance exercises at least 3 times a week. If you don’t have access to a gym, most of the exercises can be done at home with resistance bands (at least when you’re just starting out - it’s highly recommended to begin adding weights once they become too easy).
Kat has spent years gathering knowledge on how to achieve the healthiest lifestyle possible (for the body and the mind), from both extensive research and practical experience. She loves to pass it all on to as many people as possible!