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Fix That Posture!

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Short. Sweet. I am either talking about this post or myself! We shall see. And you shall see…how to fix some common posture issues.

Trapezius

X Marks the Trigger Points on the Traps

First of all, we’ll start with the most common issue – forward and inward rotation of the shoulders. That’s the techhie way of saying, “Hey, your shoulders are rounded.”

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1. Roll them up and back, shawty!

2. Strengthen the muscles in the mid-back so you’ll be straight up.

That’s it for today. Go do your exercises. And you’re welcome for the lovely combo of my striped shirt (to make it easier for you see if I’m standing up straight and symmetrically) and those Hawaiian-themed curtains. You’re especially welcome for the fact that my son likes to cut my head off in videos! What can I say – he’s a teen!

And I’ll take a moment to share a secret with you – we were listed on Shape.com as one of the Top Ten Inspirational Fitness Facebook fan pages. If you haven’t checked it out, please give it a look-see lookie-loo.

Picture credit:Trigger Point Relief 

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20 Responses to Fix That Posture!

  1. Shira November 7, 2011 at 1:26 pm #

    Thanks for the posture tip! After sitting in front of my computer non-stop most days, I tend to look like the Hunchback of Notre Dame when I finally pull away from my desk. But now, in between typing this comment, I’m rolling my shoulders back and already feel better. Congrats on being recognized by Shape Magazine for your awesome FB site too. :)

    • AlexandraFunFit November 7, 2011 at 1:53 pm #

      Yes, the only way I have any kind of cleavage is to sit up as straight as possible! And sitting at the computer makes my back hurt, but luckily I don’t have the shoulder issue because our mom was a dance teacher and she used to poke us between the shoulder blades!
      AlexandraFunFit recently posted..Want Picture Perfect Posture? Part 2My Profile

  2. Emily faliLV November 7, 2011 at 1:27 pm #

    Gosh I so need this… I lean forward and to one side…. Boo to my awful posture – yay to your trying to help me fix it!
    Emily faliLV recently posted..#SpreadTheWarmth Charity Raffle Giveaway Event (WW) 90 Winners – $3500 in prizesMy Profile

    • AlexandraFunFit November 8, 2011 at 1:42 pm #

      Hey Emily, I think you’re still in Halloween mode aren’t you? But yes, boo to leaning and listing. It seems like no big deal when we’re young (by “we” I mean YOU), but when we’re older it becomes a quality of life issue. We’ll keep posting more posture tips so you’ll be shipshape in no time!
      AlexandraFunFit recently posted..Do You Really Have Core Strength?My Profile

  3. April November 7, 2011 at 1:31 pm #

    Thanks for the tips! Lately I’ve been feeling like my posture is especially bad. Too much computer time!

    • AlexandraFunFit November 7, 2011 at 1:54 pm #

      Hey April: How are you? I totally get it about too much computer time. I wish I could just walk along the beach and have an assistant run behind me taking notes! ahahah. Not really – my attention span is too short for that.
      AlexandraFunFit recently posted..Posture Assessment from the SideMy Profile

  4. Kathleen November 7, 2011 at 1:39 pm #

    Congrats on making the Shape.com list of top 10 inspirational fitness FB pages! (Phew, that’s a mouthful.) Well deserved!

    I will spend some time doing those backward rotations, Alexandra. I just did some while sitting at my computer and heard lots of cracking and crunching. Uh-oh.
    Kathleen recently posted..Make exercise a habit with positive memoriesMy Profile

    • AlexandraFunFit November 7, 2011 at 1:56 pm #

      Any snapping and popping too? I’m sure it was just the sound of little muscle crystals exiting your body to go make a glittery unicorn somewhere. (that’s all technical muscle talk that I just made up). Yup, I cannot see the point of all those forward rolls that so many teachers do in class. We do enough of that on our own!
      AlexandraFunFit recently posted..Do You Really Have Core Strength?My Profile

  5. John Poole November 7, 2011 at 8:42 pm #

    Hmmmmm….while the Kymer’s away, the Posture Maven will play! :-)

  6. Life Lessons, Halfway Through November 8, 2011 at 5:28 am #

    Straightening up right now as a slump at my desk. This is an area I need to work on.
    Life Lessons, Halfway Through recently posted..The Case for Working Until You Drop DeadMy Profile

    • AlexandraFunFit November 8, 2011 at 1:44 pm #

      Ack – “slump” is a word that just sounds kind of blobby, isn’t it? I volunteer to come over and poke you between the ribs so you’ll remember to pull in your abs and lift your head toward the ceiling.
      AlexandraFunFit recently posted..Posture Assessment from the SideMy Profile

  7. Whitney 9 Kid fitness November 8, 2011 at 8:25 am #

    Thank you! Posture is something I really need to work on. I believe it has so much to do with injuries and chronic pain…especially with fitness and athletics. Thanks for reminding me! And congrats on the shape.com award!
    Whitney 9 Kid fitness recently posted..Nine Reasons a Food Journal Can Help NutritionallyMy Profile

  8. AlexandraFunFit November 8, 2011 at 1:46 pm #

    You have hit upon a major point Whitney. Certain types of poor posture are due to weakness on one side…and that’s the side that ends up getting hurt. And I’m sure those older people who are hunched forward, walking with their elbows up behind them for balance are in chronic pain. How could they not, especially the ones so far bent that their face is toward the ground? We want to cure the world’s posture so that no-one ends up like that.
    AlexandraFunFit recently posted..Inner Thigh Exercises to Rock Your JeansMy Profile

  9. Beth November 9, 2011 at 3:22 pm #

    Thank you! Posture is one thing I really require to function on. I feel it has so significantly to do with accidents and continual pain…especially with fitness and athletics. Many thanks for reminding me! And congrats on the shape.com award!
    Beth recently posted..Understanding Men in RelationshipsMy Profile

    • AlexandraFunFit November 9, 2011 at 11:05 pm #

      Thanks Beth. Posture is so important for reasons unrelated to health – confidence, first impressions, aesthetics – but truly the most important aspect is to be pain-free. You’re right on the money with your observation!
      AlexandraFunFit recently posted..Preventing Shin SplintsMy Profile

  10. Jenn of PersonalFitCoach.com November 30, 2011 at 3:52 am #

    Great tips. I had back issues this year, which was exacerbated by poor posture. These are great reminders for everyone.

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