Do you spend a lot of time looking at your phone, tablet or computer?
Modern technology has made many aspects of life easier, but it can also influence the way we hold our bodies. Spending long periods with our arms in front of us and our heads tilted down can encourage us into a rounded posture.
Over time, this can contribute to an imbalance between the muscles at the front and back of the upper body.
The good news is that there are simple exercises you can include in your routine to help improve posture and muscle balance.
What Causes Rounded Shoulders?
One common postural pattern is increased rounding through the upper back, with the shoulders sitting further forwards.
There are many possible contributing factors, including:
- Spending long periods using phones, tablets or computers
- Repetitive activities that keep the arms in front of the body
- Limited upper-body mobility
- Reduced strength or endurance in certain muscles
- Lack of movement variety throughout the day
When we spend a lot of time in a forward position, the muscles and tissues at the front of the chest can become accustomed to that position, while the muscles responsible for supporting the upper back and shoulders may need more strength and endurance.
It’s important to remember that posture isn’t simply about having “good” or “bad” alignment. Our bodies are designed to move, and regularly changing position is often more useful than trying to hold yourself in one perfect posture all day.
Two Exercises to Help Improve Posture
Here are two simple movements you can try to introduce more variety into your upper-body movement.
1. Scorpion Stretch
The Scorpion Stretch combines movement through the spine, hips and upper body and can provide a lovely stretch across the chest.
How to do it:
- Lie on your front.
- Bend your right arm so your hand is next to your face.
- Bend your right knee and lift your right foot towards the ceiling.
- Stretch your left arm out to the side.
- Gently push into your right hand as you allow your right leg to move across towards the left side of your body.
- Explore the movement until you feel a comfortable stretch through the chest and front of the shoulder.
- Hold for around 30 seconds, then repeat on the other side.
Don’t force the movement. The aim is to explore a comfortable range rather than trying to achieve a particular shape.
2. Rotator Cuff Exercise with a Resistance Band
Strengthening the muscles that help control the shoulder can complement your mobility work.
For this exercise, you’ll need a light resistance band.
How to do it:
- Sit comfortably with good control through your posture.
- Hold the resistance band with your upper arm close to your body.
- Gently pull your hand outwards, keeping your elbow close to your side.
- Pause briefly before returning to the starting position.
- Repeat the movement with control.
Once you’re comfortable with the movement, you can introduce small pulses.
Move your arm outwards and hold the position for five small pulses, then gradually reduce the number of pulses as you repeat the exercise.
Keep the movement controlled and avoid allowing your shoulder to shrug towards your ear.
Why Combine Stretching and Strengthening?
Improving posture isn’t necessarily about stretching one muscle and strengthening another.
Your body works as a whole, so combining mobility, strength and movement control can be a more useful approach.
The Scorpion Stretch gives you an opportunity to explore movement and length through the front of the body, while the resistance band exercise challenges the muscles involved in controlling the shoulder.
Together, they provide two different types of stimulus.
Don’t Forget to Move During the Day
Exercises are helpful, but your everyday habits matter too.
If you spend hours working at a desk or looking at your phone, try introducing regular movement breaks.
You could:
- Stand up and walk around regularly.
- Change your sitting position.
- Take your phone to eye level rather than constantly looking down.
- Move your shoulders and upper back throughout the day.
- Take short breaks from your screen.
- Include regular strength and mobility work in your exercise routine.
You don’t need to maintain one “perfect” posture all day. Movement variety is key.
Pilates for Posture and Muscle Balance
Pilates can be a great way to explore posture, mobility, strength and whole-body movement.
Rather than focusing on simply pulling your shoulders backwards, Pilates encourages you to develop awareness of how your spine, shoulders, pelvis and limbs work together.
Regular practice can help you become more aware of your movement and develop strength and control through different positions.
If you’ve enjoyed these exercises and would like more guidance, come and join one of my online or in-person Pilates classes.
You’ll find more information through the links in the bio.
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