Here are 5 easy exercises for postural correction:
1. SCAPULAR ELEVATION
A common occurrence found among people is a shrugging when working in overhead positions. This is due to the lack of scapular activity happening specifically in the middle and lower trapezius.
2. UPPER AND LOWER TRAPEZIUS
This dysfunctional association exists as result of limited thoracic activity caused by the upper abdominal systems flexing downward on the spine.
3. LATISSIMUS DORSI
Tightness in the latissimus dorsi can oftentimes be the main culprit of limiting overhead movement dynamics. Since they extend the arm and internally rotate the shoulder, the lats will be the direct inhibitors to an open overhead posture.
4. UPPER ANDOMINALS
Thoracic flexion is a commonly conjoined dysfunction when lumbar extension is present during an overhead depression. This is an association resulting due to a lacking of mobility in the upper abdominals.
Since people in generally are conditioned to function in lumbar extension from cultural influence, it will likely manifest this position in almost every circumstance imaginable. The overhead depression is no exception to this phenomenon.
5. LUMBAR EXTENSION
An association of lumbar extension in this exercise is an all too common trait with people who have poor postural dynamics. In this context, the associations of the Erector Spinae acting to posture the body upright are shown in this curvature of the lumbar spine.