The appeal of good posture lies in the balance and symmetry it represents. Modern lifestyle is a lifestyle of extremes. If you do a certain activity repeatedly, it will soon appear on your body.

Standing erect with head held high, the shoulder blades are relaxed, the chest is slightly extended, and the abdominal muscles are tight, which is an ideal alignment for the human body. However, the ravages of the physical and emotional baggage can take a toll on your body and you will soon face various types of postural strains.

We decode the reasons for the most common posture problems and offer a possible solution to fix the incorrect body mechanics. All you have to do to analyze the health of your natural alignment is take a deep breath, exhale, relax your shoulder blades, and click a sideways image at that precise point.

1. forward head

One of the most common strains of posture are tilted towards is the front of the head. It causes stress-related headaches, knotty tension in the neck and between the shoulders, spoils a good night’s sleep, and is sometimes even responsible for tingling or numbness in the arms or hands.

Caused by:

• Longer reads or writes that keep the head down
• Long driving hours without using the headrest for support
• Often carry a heavy backpack or handbag on one shoulder

During strength training, yoga or Pilates would go to Dr. Otto Janke recommends three very simple exercises that should be done several times a day to restore proper alignment, especially between busy work hours. These routes are easy enough to do anywhere and require no equipment.

• Rounded Shoulders:

This type of load exhibits a pronounced curvature of the upper back, resulting in a significant loss of upper back extension and restricted breathing due to the inability of the rib cage to perform to its full potential.Caused by:

• Always walking with your hands in your pockets
• Carrying heavy backpacks
• Weak or shortened chest muscles due to long hours in front of a computer
• Muscle imbalances from frequent chest training only favor pushing movements without complementing back exercises aligned with corresponding pulling movements

When you take the time to work out in the gym, it is of the utmost importance that you train the front and back muscles of your body equally. Train your chest and back the same number of times in a week. Remember to work your rear deltoids the same way you work the front of your shoulders with reverse flight on shoulder day as well.

While it’s possible to forget to arch your back properly while performing rowing exercises, it’s literally impossible to go wrong with reverse rows . You just can’t get her body anywhere near without engaging her shoulder blades to the best of your ability. Perform the exercise on a Smith machine bar at the gym. Raise the bar to make this easier and lower the bar height to make it more difficult.If you are a yoga enthusiast, then you can ask your yoga teacher to include lots of bends in your routine. The deeper your back is bent, the stronger your posture becomes. The following images show some popular back bend poses.

Those who lack strength or are new to exercise can relieve chest tightness and strengthen their backs by performing some of the exercises recommended by strength specialist and fitness model Reece Tomlinson in the video below.

Marc Perry, founder of Lean Built , an online personal training and nutrition counseling practice, offers some simpler options to help correct a slouched posture in the video below.

3. Anterior pelvic tilt:

When it comes to explosive movements, such as jumping, running, crouching, or deadlifting, a large part of the energy generation comes from swinging the hips. Therefore, poor hip mobility can severely limit the body’s natural movements. Anterior pelvic tilt, which is usually a direct offshoot of simply sitting too much and leads to tight hip flexors, is a major barrier to gaining strength, endurance, and endurance for many people.Caused by:

• A largely inactive routine that involves several hours of continuous sitting
• Muscle imbalance caused by overtraining the quadriceps and undertraining the hamstrings and glutes.
• Tightness in the lower back caused by overtraining the lower back muscles coupled with no training to strengthen the rectus abdominis.

The image below shows the worst case scenario where the anterior pelvic tilt worsens enough to cause chronic back or knee pain. In the following case, the abs, glutes, and thighs should be strengthened with resistance training, while the lower back and quadriceps should be repeatedly stretched. The opposite could ruin the alignment even more. That means frequent stretching of weak abs and hamstrings, and overtraining the quads and lower back.

You can also do the simple Thomas test at home to determine if your quadriceps are tight or strained. The following video explains how to do it:

The typical standing quadriceps stretch may not be good enough to relieve tight hip flexors. The video below shows a much deeper stretch where you can comfortably control the depth and impact of your quadriceps stretch based on your flexibility.