22 Nov Improving Posture Through Exercise
Improving Posture Through Exercise: Trainer Kendra Madigan from Physical Equilibrium Shares Her Expertise
Good posture is more than standing up straight—it’s a cornerstone of physical health, mental well-being, and confidence. Poor posture, often exacerbated by hours spent hunched over screens or sitting at desks, can lead to chronic pain, reduced mobility, and even negative psychological effects. Women’s Health recently explored this crucial topic with insights from Kendra Madigan, a personal trainer at Physical Equilibrium. This blog will dive deeper into her contributions and summarize practical exercises to help you enhance your posture.
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Why Posture Matters
Posture is about maintaining the natural alignment of the body. It affects how we move, breathe, and engage with the world. Poor posture, like slumping shoulders or forward head posture, doesn’t just cause discomfort; it can limit strength, flexibility, and energy. Bad posture can even contribute to issues such as:
- Back and neck pain from undue pressure on the spine.
- Muscle imbalances where certain muscles weaken while others overcompensate.
- Reduced lung capacity due to slouched sitting.
- Lower confidence levels, as research shows upright posture positively affects mood and self-perception.
Kendra Madigan’s Expertise on Posture and Movement
As a fitness professional at Physical Equilibrium, Kendra Madigan emphasizes functional training that supports good posture. Her advice in Women’s Health centers on reversing the effects of modern sedentary lifestyles and “tech neck”—the forward tilt of the head caused by excessive screen time. Kendra advises clients to focus on exercises that build strength and flexibility in key muscle groups, including the core, upper back, and glutes, while improving overall body awareness.
“Posture is the foundation of movement,” Kendra explains. “When you prioritize it, you not only feel better but move better, too.”
Key Posture-Improving Exercises
The article outlines ten effective exercises for posture improvement, supported by expert advice. Let’s explore a few highlights, why they work, and how to incorporate them into your routine.
1. Scapular Retractions
This exercise targets the muscles between the shoulder blades, crucial for reversing slouching.
- How to do it: Sit or stand tall, then squeeze your shoulder blades together, holding for a few seconds before releasing.
- Why it works: Strengthens the rhomboid and trapezius muscles, counteracting rounded shoulders.
2. Planks
Planks engage the core, which stabilizes the spine and improves overall alignment.
- How to do it: Hold a forearm or straight-arm plank position for 20–60 seconds, keeping the body in a straight line.
- Why it works: Promotes core endurance, essential for supporting posture throughout the day.
3. Deadlifts
A compound exercise that strengthens the back, glutes, and hamstrings.
- How to do it: With proper form, lift weights from the ground to your hips, maintaining a straight spine.
- Why it works: Builds posterior chain strength, a key factor in maintaining upright posture.
4. Cat-Cow Stretch
This gentle yoga movement enhances spine mobility and relieves tension.
- How to do it: Alternate between arching (cow) and rounding (cat) your back while on all fours.
- Why it works: Increases spinal flexibility, helping to counteract stiffness from prolonged sitting.
5. Wall Angels
Targets the shoulders and upper back to open up the chest and improve shoulder mobility.
- How to do it: Stand with your back against a wall and mimic a “snow angel” movement, keeping your arms in contact with the wall.
- Why it works: Strengthens postural muscles while improving range of motion.
Combating “Tech Neck”
Kendra highlights “tech neck” as a modern issue impacting posture. This condition results from looking down at phones or computers for long periods. Symptoms include tightness in the neck, pain, and reduced range of motion. To alleviate and prevent tech neck:
- Adjust your workspace: Ensure your screen is at eye level.
- Incorporate breaks: Take regular intervals to stretch and reset your posture.
- Perform chin tucks: Gently tuck your chin towards your chest, creating a “double chin” effect to strengthen neck muscles.
Building Awareness
Madigan stresses that posture improvement starts with awareness. Many people don’t realize when they’re slouching or holding tension. Tools like posture apps, mirrors, or working with a personal trainer can help you become more mindful of your alignment.
“Body awareness is a game-changer,” Kendra notes. “Once you know how good posture feels, you can train your body to maintain it naturally.”
Making Posture Exercises Part of Your Routine
Integrating posture-improving exercises into your daily routine doesn’t have to be time-consuming. A few tips:
- Start small: Even 10 minutes a day can make a difference.
- Pair with existing habits: Perform exercises while watching TV or after a workout.
- Set reminders: Use alarms or apps to prompt regular movement.
The Role of Physical Equilibrium
At Physical Equilibrium, Kendra and the team prioritize personalized training. They assess clients’ postural alignment and movement patterns to develop tailored fitness plans. Whether addressing pain, improving performance, or achieving fitness goals, the trainers ensure that posture is foundational.
For those struggling with posture, Physical Equilibrium offers options like personal training, group classes, and specialized programs to target areas of concern. Their East Hampton and Midtown NYC locations provide expert guidance for clients at any fitness level.
Posture improvement is about more than aesthetics—it’s a vital component of health, mobility, and confidence. With the right exercises and expert guidance, you can combat the effects of modern life and maintain an aligned, pain-free body.
Kendra Madigan’s expertise underscores the value of functional training in achieving these goals. By incorporating her advice and exercises like scapular retractions, planks, and deadlifts into your routine, you’ll be on your way to better posture and a healthier lifestyle.
Explore how Physical Equilibrium can support your fitness journey, whether you’re improving posture or tackling other goals. Start today and feel the difference!