Stretching is something you may do after a workout to lengthen and relax the muscles you just worked. The benefits of stretching are well documented and include increased flexibility and range of motion. Plus, stretching feels good because it lengthens tight muscles that come from too much sitting.
Stretching may also have other benefits. Some research suggests that short bouts of static stretching after a workout speed up recovery from exercise and may reduce delayed onset muscle soreness, those achy muscles you get a day or two after a workout your muscles aren’t accustomed to. One way it may do this is by activating stretch receptors and signaling the production of pain-relieving endorphins.
But here’s an interesting question! Can stretching improve your posture, too? Bad posture is a problem that affects millions of people. Estimates suggest that as many as 80% of Americans slouch when they walk around and sit. In fact, bad posture can lead to back pain, headaches, and even neck pain. It can even affect your mood and energy levels when you walk or sit with poor alignment.
Bad posture can also worsen digestive problems, including acid reflux since poor posture increases pressure inside your abdominal cavity and worsens the backward flow of stomach acid. Interestingly, some research shows women are more susceptible to postural imbalances and are more likely to experience discomfort as a result.
What Role Does Stretching Play in Improving Posture?
Along with strength training, stretching should be part of a workout designed to improve posture, and there’s science to support this. For example, one study showed that stretching the muscles in the chest either alone or in combination with strengthening the scapular retractors can change the position of the scapula in a way that improves posture and body alignment. You need muscles that are strong but also ones that are flexible.
Keep Your Training Balanced
Your body is made up of many muscle groups that work together to keep you upright — like the muscles in your back, those in your shoulders and arms, those around your neck, and the ones in your hips, legs, back, and abdominal region. Strengthening these groups will help you maintain better posture.
How can you ensure you target all these muscle groups and do it in a balanced manner? Focus on push and pull exercises. Total body strength training that works the “pull” muscles as much as the “push” muscles will help improve your body alignment by building balanced strength. Make sure you’re training the muscles in the front and back of your body equally to prevent imbalances.
Include Static and Dynamic Stretches in Your Fitness Routine
The most effective stretching includes static stretching to lengthen muscles and improve flexibility. Static stretches are those you hold at the end of the muscle’s range of motion for 30 seconds or so. The best time to do static stretching is at the end of a workout to help lengthen the muscles you just worked.
Dynamic stretching, on the other hand, involves moving through various positions as you stretch. This type of stretching helps increase your range of motion and gets your muscles ready to train. Perform dynamic stretches during your warm-up before a strength workout to get your muscles ready to work.
Other Ways to Improve Your Posture
Stretching is important for good body alignment, but maintaining good posture requires a comprehensive lifestyle approach. Here are some tips for better posture you can incorporate into your lifestyle.
- Sit up straight, do not slump or round forward in your chair. Picture yourself standing tall with your shoulders back and your chest out.
- Keep your shoulders pulled down away from your ears. This will help keep you from hunching over the keyboard (also called “turtleneck syndrome”).
- Do not cross one leg over another unless it is unavoidable.
- Practice the “sit-to-stand” rule. If you’re sitting a lot at work, switch to standing at least part of the time. A standing desk may not be right for everyone, but it can help alleviate the strain on your back if you spend a lot of time in front of the screen.
- Take frequent breaks from sitting to walk around and stretch. Set an alarm to remind yourself.
- To avoid straining your neck when using a computer, place the top of the monitor at or slightly below eye level so you don’t have to bend your head forward or backward to see it well.
- Don’t slump or hunch forward when you’re sitting at your desk or walking around. Stand tall with your shoulders back and your belly button pulled in toward your spine. Pull those shoulder blades down toward the bottom of your rib cage and move them slightly closer together — but don’t squeeze them.
The Bottom Line
You will look and feel better if you maintain good posture. Good posture can make you appear taller, thinner, and more confident. It can also reduce back pain. By performing stretching and strength training you can achieve better alignment, but do not ignore other habits that can affect your posture and cause neck and back pain.
The good news is that posture is a habit, and like any other habit, it can be changed. When you start to consciously correct your posture, it gets easier to hold your body in proper alignment over time. Keep stretching and strengthening and be more aware of how you stand and sit.
Tune in to your posture and watch yourself walk. If you notice your shoulders are rolling forwards, then quickly roll them back and slowly think “shoulders back”. Eventually, this will become part of your muscle memory. It took me months to completely undo years of bad posture. But if do this every day, it’ll become an ingrained habit.
References:
- Hrysomallis C. Effectiveness of strengthening and stretching exercises for the postural correction of abducted scapulae: a review. J Strength Cond Res. 2010 Feb;24(2):567-74. doi: 10.1519/JSC.0b013e3181c069d8. PMID: 20072041.
- Kim D, Cho M, Park Y, Yang Y. Effect of an exercise program for posture correction on musculoskeletal pain. J Phys Ther Sci. 2015 Jun;27(6):1791-4. doi: 10.1589/jpts.27.1791. Epub 2015 Jun 30. PMID: 26180322; PMCID: PMC4499985.”(PDF) Effects of stretching exercises for posture ….” researchgate.net/publication/273412829_Effects_of_stretching_exercises_for_posture_correction_systematic_review.
- “The importance of stretching – Harvard Health.” 25 Sept. 2019, health.harvard.edu/staying-healthy/the-importance-of-stretching.
- “Top 10 Benefits of Stretching – ACE.” 07 Oct. 2014, acefitness.org/education-and-resources/lifestyle/blog/5107/top-10-benefits-of-stretching/.
Related Articles:
5 Myths about Stretching You Shouldn’t Believe
5 Surprising Benefits of Stretching
Does Stretching Really Increase Flexibility?
Should You Stretch Before a Resistance Training Workout?
How Flexibility Changes with Age
Should You Stretch Before a Workout and What Type Should You Do?
Does Weight Training Make You Less Flexible?
Related Cathe Friedrich Workout DVDs:
Cathe’s Stretching and Yoga DVDs
