HOW TO FIX YOUR POSTURE: kyphosis (slouched shoulders) - lordosis (excess curve of the low spine)

Having good postural alignment is more important than just the aesthetics aspect. Of course having perfect posture will make you look more confident and therefore attractive. However, the aches and pains you may be experiencing could be related to muscular imbalances associated with poor posture. Furthermore, if you aren't experiencing any aches and pains right now, you might experience them later on in life if you allow them to become worse. Poor posture can lead to increased wear and tear due to the inefficient transfer of force through out the body.

In this article I will focus on the postural fault of kyphosis - lordosis, which is when a person's shoulders are slouched forward (kyphosis), accompanied by an excess curve in the Lumbar spine (lordosis).

Understanding kyphosis - lordosis

It's important to understand that poor posture is caused by muscular imbalances and not vice versa. That means it can be improved with enough effort and dedication. The imbalanced muscles for kyphosis - lordosis are:

Short (tight) muscles
hip flexors
low back
chest
anterior deltoids
upper trapezius.
Quadriceps
These muscles need to be released/stretched.

Long (loose) muscles
hamstrings
glutes
abs
rhomboids.
These muscles need to be activated and strengthened.

What can I do to help fix my posture?

One of the best ways to deal with short muscles is with a foam roller. By applying self myofascial release techniques, the short muscles will relax and lengthen. Here are a few exercises you can do with a foam roller to help out with kyphosis-lordisis, perform these 4 times a week, for 2 minutes each:

Releases the hip flexors ^

Releases the lower back ^

Activates upper back; releases the chest, anterior deltoids and trapezius ^
Releases the quadriceps ^

For the long muscles, you want to perform resistance exercises that target them, with isolation exercises being the best. Some examples are:

Seated Rows ^

Plank ^

Glute kickbacks ^

Hamstring curls ^

The key is repetition, focus on high reps and low weights. This is because muscular imbalances are due to our everyday habits. A lot of people tend to sit down slouched most of the day causing the fascia to stiffen in that position. Therefore, to counteract postural faults, a lot of repetition is needed and you need to be mindful of how you sit and stand. Try these exercises 4 times a week, for 4 sets until failure (meaning until you can't do anymore)

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