I work with people day in and day out. As trainers we are consistently correcting people’s posture as they go through their routine. Posture can affect all areas of your body, both upper and lower body. This “Kinetic Chain” refers to the body being connected from your head to your toes. Since our job relies on an observant eye, we see things that most people would never think of. Trainers read the body like a map. Then we follow the incorrect movement pattern back to the point of it’s origin.
Here’s a good example…. look around at the way people hold their hands as they walk. If you are alone, walk across the room in your normal fashion. How do your hands fall as you walk? Are they turned in or out? In my experience you can look at your hands and follow it back to tight muscles in the upper body that lead to posture problems.
HANDS TURN OUT: If your hands turn out as you walk (which is usually seen in very muscular men or very obese people) then your lats (back muscles) could be too tight. Foam rolling and stretching these muscles could make a huge difference in your posture.
* Place your hand on the wall palm up.
* Place one foot forward, and one foot back
* Try to keep the hand high on the wall and lean into the stretch
*Hold for 30 seconds
HANDS TURN IN: Your chest is too tight. You should focus on foam rolling your chest muscles or stretching them (both is best). Strengthen your up -mid back muscles (rhomboids) to aid in proper posture.
* Place your fore arm on the wall and bend it at your elbow creating a 90 degree angle
* Put one foot forward and one foot back
* Lean slightly forward and turn away from the wall as you stretch
*Hold for 30 seconds
Lish says