Posture Exercises for Bodybuilders

Posture Exercise for Bodybuilders: Best Exercises for Postural Problems?

There are many types of problems which may arise due to poor posture. These include:

1) Neck Pain : If your neck is not straight, it will cause pain when you move your head or try to turn your head.

This can lead to headaches and dizziness. You might have neck pain even if you do not feel any pain in other parts of the body.

2) Shoulder Pain : If your shoulders are rounded forward, they will cause pain when you move them up and down.

This can lead to shoulder aches and pains. Your shoulders might hurt even if you do not have any pain elsewhere in the body.

3) Back Pain : If your back is rounded backward, it will cause pain when you move it up and down.

This can lead to lower back aches and pains.

4) Hip Pain : If your hips are round forward, they will cause pain when you move them up and down.

This can lead to hip aches and pains.

5) Wrist Pain : If your wrists are rounded forward, they will cause pain when you move them up and down.

This can lead to wrist aches and pains.

Poor posture can cause various muscle pains and aches throughout your body. It can also cause pain in your feet, ankles, knees, and hips. Over time, it can lead to other problems such as slipped discs in your back, pinched nerves in the neck, headaches, and more. If you have pain in any part of your body, it is a good idea to see a doctor to determine the cause.

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There are various causes of poor posture. Some of these causes are genetic, some are muscular imbalances in the body, and some are just a result of bad daily habits such as sitting in an office chair for long periods of time. No matter what the cause is, it is important to have good posture to prevent future pain and injury.

What is good posture?

Good posture is when your ears, shoulders, hips, and ankles are aligned. A great way to check your posture is to stand in front of a mirror. Try to make sure that your shoulders are directly over your hips and your hips are directly over your ankles. Your ears should also be aligned with your shoulders and your hips. Keep your head level and do not jut it forward or backwards.

There are various exercises that can help improve your posture. These exercises will strengthen the muscles that need strengthening and lengthen the muscles that are too tight.

Correcting your posture will also put less stress on the joints that are already in pain. It will also make it easier to breathe as your chest is opened up and you are taking in more oxygen.

Look for a postural defects, such as rounded shoulders, and ensure that you work these parts of your body.

The following exercises are great for correcting posture and muscle imbalances. Do not over do it. Start off slow and work your way up. The goal is to feel a stretch, not pain.

1) Chest Stretch

Stand up straight with your feet shoulder width apart.

Raise your arms straight out to your sides and slowly lean forward keeping your back straight. You should feel a nice chest stretch as you reach the bottom position. Hold for 30 seconds and repeat 2-3 times.

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2) Shoulder Blade Smash

Sit in a chair with a high back that can comfortably support your neck.

Place your hands on the back of your head. As you exhale, round your upper back and pull your shoulder blades together. Inhale and straighten up.

Exhale and pull your shoulders back and roll them down one at a time. Hold each position for 5 seconds. Repeat 5 times.

3) Forward Flexion

Sit in a chair with a high back that can comfortably support your neck.

Place your hands on your thighs. As you inhale, straighten your back and lift your chest up. Hold for 1 second and then relax your spine.

As you exhale, round your upper back and curl forward, moving your head toward your lap. Hold for 1 second and then relax. Repeat this motion 4-5 times. The rounding of the upper back should be done in a smooth motion without any jerking or bouncing.

4) Neck Stretch

Sit with your back straight in a sturdy chair with a high back that can comfortably support your neck.

Grasp the top of the chair with each hand. Tilt your head slowly to one side as you look upward and hold for 10 seconds. Relax and then tilt your head to the other side. Hold for 10 seconds.

5) Posterior Shoulder Stretch

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Stand with your feet shoulder width apart and your arms at your side.

Slide your hands up the backs of your arms as you raise your arms out to your sides. You should feel a stretch down the middle of your back. Hold for 10 seconds and then relax. Repeat 2-3 times.

6) Biceps Stretch

Stand with your feet shoulder width apart and bend forward from the hips.

Grasp the bottom of your ankle with one hand. Hold for 10 seconds and then switch arms.

7) Forearm Stretch

Stand with your feet shoulder width apart. Extend your arms out in front of you and slowly raise them until they are in line with your shoulders. Hold for 10 seconds and then lower your arms.

8) Wrist and Hand Stretch

Fold your arms in front of you with your elbows facing the ground.

Gently grasp your forearms and pull your elbows back. Hold for 10 seconds and then release.

Posture Exercises for Bodybuilders - GymFitWorkout

9) Forward Trunk Twist

Stand with your feet shoulder width apart. Bend your knees slightly and keep your back straight.

Bend slowly to the right as you reach your arms towards the ground. Hold for 10 seconds and then relax and repeat on the other side.

10) Lumbar Extension

Lie on your stomach with your legs together and your arms extended out in front of you so that your body is in a straight line.

Slowly raise your upper body off of the floor, arching your back. Hold for 5 seconds and then gently lower yourself to the floor.

Repeat 8-10 times.

11) Hip Extension

Lie on your stomach with your legs together and your arms extended out in front of you so that your body is in a straight line.

Breathe out and lift your upper body as you extend your right leg out behind you.

Sources & references used in this article:

Bodybuilding links to upper crossed syndrome by H Daneshmandi, J Harati, S Fahim Poor – Physical Activity Review, 2017 – psjd.icm.edu.pl

Urinary incontinence and exercise: kinesiological description of an intervention proposal by AS Caetano, FS Suzuki, MHBM Lopes – Revista Brasileira de …, 2019 – SciELO Brasil

The new encyclopedia of modern bodybuilding by A Schwarzenegger, B Dobbins – 1998 – books.google.com

The female bodybuilder as a gender outlaw by C Shilling, T Bunsell – Qualitative research in sport and exercise, 2009 – Taylor & Francis