When your back aches and hurts... Correct your posture with 'this exercise'

 

Scapular winging: 'Scapular wing' rising, if left untreated, causes back ache and pain

When the back and shoulders are rounded, it becomes difficult to move the shoulder joint freely. Simple movements such as raising or lowering the arms, as well as rotating them, become restricted. The shoulder joint involves the 'scapula,' and when the back and shoulders are rounded, the position of the scapula becomes misaligned. As a result, the scapula tilts forward and protrudes. If the condition worsens, the scapula may elevate and protrude even when standing still, forming a shape called 'winged scapula.' It is named because it resembles a bird spreading its wings (winged). When winged scapula occurs, the back appears more hunched than it actually is, which is also aesthetically unpleasing. The pain gradually worsens. The anterior chest muscles may shorten, causing a stiff, aching, and stabbing pain in the wings. The shoulder joint becomes weaker, increasing the risk of developing joint diseases such as rotator cuff tears and shoulder impingement syndrome.

Shoulder push-up exercises can improve frozen shoulder and also help straighten a hunched back posture. Moving the shoulder blades forward and backward increases the range of motion and strengthens the serratus anterior, which stabilizes the shoulder blades. This helps enhance overall upper body strength, relaxes the muscles behind the neck, improves blood circulation, and alleviates stiffness and pain.

▶Action=

Get down on the floor and prepare for a four-point kneeling position. Spread your hands shoulder-width apart and place them on the floor, keeping your head, back, waist, and hips in a straight line. Gently push the floor with your palms to lift your upper body as far as possible from the ground. While applying force under your armpits, try to maximize the distance between your shoulder blades. Maintain this position for 5 seconds. Then, without bending your elbows, lower only your upper body toward the floor. Do not lower your chest or neck; keep your head, back, waist, and hips aligned as in the initial position. When lowering your upper body, feel the force under your armpits and hold for 5 seconds.

Number of exercises and rest time=

Perform the movement of raising and lowering the upper body as number 1, completing 2 sets of 5 repetitions each. Hold each position for 5 seconds when bringing the shoulder blades close together and when spreading them apart.

Posture to be careful of=

Be careful not to bend your waist or hunch your neck. Your shoulders may lift, and you might not be able to properly spread or gather your shoulder blades. To keep your shoulders down, gently apply pressure under your armpits and push your upper body outward. Keep your shins vertical to prevent your knees from collapsing inward while performing the movement.