I’ve been talking you through some posture types lately and you might be wondering…
What’s MY posture type?
If you haven’t already, I encourage you to checkout the DIY POSTURE CHECKUP I’ve put together so you can find out!
This week I’m focussing on probably the most common and most problematic of posture types, an INCREASED (Thoracic) KYPHOSIS… an increased curve in the upper part of the back (the Thoracic Spine) which you might associate with a ‘Hunchback’.
It’s hard for all of us not too succumb to gravity, as our weight falls forwards when we sit at a desk, or on our laptop or slumped over our smartphone… but if you don’t make a conscious effort to reverse your posture often and strengthen the right muscles you can end up having an irreversible ‘hunch’… and if this posture type tends to run in your family your risk is greater.
Now most people certainly don’t see or feel the subtle signs of developing a hunchback… They might include
- Stiffness in their upper back
- Tightness, tension or even pain across the shoulders and upper back
- Difficulty raising arms overhead
- difficulty straightening up completely
…but there is lots of research that shows having an increased thoracic kyphosis can result in a poorer health and quality of life, especially as you get older, so it’s worth acknowledging and addressing– the earlier the better!
Try this test to see if a stiff upper back is affecting you…
Lean against a wall with as much of your whole back touching, from your buttocks to your shoulders, as you can. Are you able to easily get your shoulders back to touch the wall? Without increasing the hollow in your low back, that is!
NOW, stay against the wall and see if you can clasp your thumbs together and raise your arms overhead so that they touch the wall above you… Keeping your arms as close to your ears as you can! IF you bend your arms that’s cheating!!!
If you can touch your thumbs overhead to the wall, keeping your back pressed flat against the wall, then you’ve still got fairly good flexibility in your upper back, and your spine and shoulders are functioning ok.
If not, if might be a good idea to embark on a strength and flexibility program to improve your posture… of course the Workstation Workout Program coming out soon will help you achieve great posture and more 😉!
So be sure to signup for the DIY POSTURE CHECKUP below to decide which posture type you most closely align with… then you can take step to prevent it’s decline!
…and if you haven’t looked at the Workstation Workout Facebook page for more advice on all things posture, ergonomics and exercise 👍
(Note: If you have a thicker-set chest getting your shoulders back to the wall will likely not be possible for you, so stay against the wall and see if it’s relatively easy for you to draw your shoulders back and straighten up your trunk without increasing the hollow in your low back. Then raise your arms overhead and see if your arms can go a little past your ears.)