Ditching Desk Posture

Desk posture aka forward rounded shoulders or from a technical health perspective kyphosis is one of the two most common postural deficiencies.

A large proportion of todays workforce spend a considerable amount of their day sat hunched over a desk which culminates in a rounding of the shoulders caused by a tightening (shortening) of the anterior muscles (Pectoralis Major and Pectoralis minor) and a weakening (lengthening) of the posterior muscles (Trapezius, Rhomboids and Rotator Cuff).

This deficiency can also occur in individuals who have been continuously engaging in an imbalanced workout routine with improper (or no) stretching techniques.

A postural deficiency such as this is not only unattractive on the eye, but can limit sports and physical performance as well as making you more prone to injury largely due to lack of shoulder mobility. Injuries can often create major setbacks when it comes to fitness as consistency is key and being unable to train for a considerable amount of time can often undo months of hard work. It is very important therefore to begin the process of correcting any postural weaknesses to support proper form and safe exercise.

In order to ditch desk posture/forward rounded shoulders we need to think about stretching out the tightened anterior muscles and strengthening the weakened postural muscles.

Stretching the anterior muscles

By stretching the pectoralis muscles we can work to loosen the tightness that has built over time and unlock more shoulder mobility. This is because stretching will work to lengthen the pectoralis major and minor and consequently eradicate the tightness of this muscle group which was pulling the shoulders forward.

Stretches

• Shoulder Wall Angels – 3x sets of 10 reps
• Overhead and reverse stretch – 2x sets of 10 reps
• Cobra pose – 2x sets 20 second hold

Resistance

• Band Pull Aparts – 2x sets 10 reps
• Plank taps 2x sets x 8 per side
• Pike Push ups – 2x sets of 10 reps

Completing these motions 2 to 3 times per week either post workout or during active rest days will have you building toward perfect posture in no time.

Correcting Anterior Pelvic Tilt

Anterior Pelvic Tilt is the second most common postural deficiency and unsurprisingly the underlying culprit of this deficiency is also excessive time sat at a desk. Typically we will be sat in a hunched position with improper back support. In time this weakens the core, hamstrings and glutes which work to pull the hips backward and tightens the hip flexors and the rectus femoris (Quadriceps).

An untreated anterior pelvic tilt can worsen over time and causes weakness in the hamstrings and ultimately lower back pain. Again, like with any postural deficiency this can make you more susceptible to injury when undertaking a structured exercise program and can therefore inhibit your progress.

With an anterior pelvic tilt we need to focus on stretching the hip flexors (Psoas minor and major) and the rectus femoris (Quadriceps) in order to remove the tightness in these muscle groups which are essentially pulling the hips forward whilst we also need to strengthen the glutes and hamstrings which have weakened over time and therefore need to be strengthened in order to tighten the muscle groups and pull the hips back into the neutral position.

Stretches

• Figure 4 stretch – 2x sets  w/ 20 second hold
• Lunge stretch – 2x sets of 20 second hold – Progress to advanced lunge twist stretch
• Seated internal hip rotations – 20 reps
• Standing quad stretch – 1x set 20 second hold per side

Resistance

• Deep Squat – 2x sets – 1 min hold
• Straight leg deadlift – 10 reps – 3 sets – progress to single straight leg deadlift

Performing these exercises 2 to 3 times per week post workout or during active rest days will set you on the right track with regard to correcting any anterior pelvic tilt you may be encountering.

Summary

Forward rounded shoulders and anterior pelvic tilt are two of the most common postural deficiencies attributed to office workers who spend excessive amounts of their day sat at a desk. Using the above guide of exercises will work to correct these deficiencies over time and you will find not only your posture improving, but also a welcome boost to your performance in the gym!