As you may or may not know, Panda was a big deal personal trainer for years. Certifications generally don’t mean much in the fitness industry, but for what its worth I am a certified ACSM Exercise Physiologist and NASM Corrective Exercise Specialist. I have done my best to clarify any terminology used in this article so everyone can understand it! Health and fitness are universally important, so its critical we are all on the same page.

Most ADL’s (activities of daily living) are heavily tilted toward anterior chain movements. Standing from a chair, walking up steps, lifting items overhead, pressing objects forward. Very rarely do we perform posterior chain movements. Pulling objects, opening your arms out and pressing your chest forward, pressing backwards with your leg. It is difficult to give ADL examples for these movements as they rarely occur.

Correcting Rounded Anterior Posture:

Anterior = front facing. Shoulders rounded forward.

Typing on a computer and sitting hunched at a desk tightens anterior muscles (chest, traps (muscles below the neck) anterior deltoids (forward part of the shoulder) and weakens and strains posterior muscle groups (posterior deltoids, rhomboids). How to fix this? Easy. In practice? Not so much.

Strengthening your rear deltoids.

Rest your forehead on a surface such that your back is straight, chest is parallel to the floor, and your knees are slightly bent. Arms by your side, perpendicular to the floor and your torso, thumbs facing out like “thumbs up” and palms facing forward. Focus on relaxing your neck, thats why your head is on a surface so your neck is carrying none of its weight. Raise your arms up and point your thumbs at the ceiling. Imagine squeezing a pencil between your shoulder blades. Do not hunch your shoulders and tighten your neck. The goal is to strengthen very small underdeveloped muscles, it is natural that the larger muscles of the neck (traps) will try and take over the task. 3 sets, 25 reps. High reps because we are training for strength, not power. ADL’s, not one rep maxes. Slow and steady, using your mind to focus on the right muscle groups.

Similar to this, but no weights, thumbs up and palms facing forward.

Stretching your chest.

Stand in a doorway, raise your arm such that your hand is at level with your ears. Your arm is straight. Press your hand into the door frame and step forward. You should feel a deep stretch in your chest. Moving your hand up and down changes the muscles stretched. Hand higher = upper chest stretch hand lower = lower chest Repeat as needed

Strengthening Your Low Back.

This is a multi-step process. Your low back is protected by strong glutes (butt) and strong abs.

Glutes

Bridges, squats, deadlifts. Please watch the hyperlinked videos for proper form, there are many terrible instructional videos on the internet. Squats and deadlifts are also excellent ab and core strengthening exercises.

Low Back Strengthening.

Supermans, planks. When performing planks make sure your back is straight, glutes are tight. Imagine trying to touch your elbows to your feet, this will keep your core engaged.

Low Back Stretches: