Yes, you CAN correct years of bad posture! Your posture did not deviate overnight, so you have to expect posture correction to take some time. The great news is that by following this three-pronged approach, you will start noticing and feeling the difference immediately. The only caveat is that you must stay on track with your fitness plan; otherwise, your muscles can snap back into the bad posture you are trying to correct.
What is the three-pronged approach?
1. Corrective stretches
2. Corrective exercise
3. Deep-tissue Massage therapy
Corrective Stretches to Correct Years of Bad Posture
You will need to add stretching to your daily routine for the best results. In the real world, you will probably have to miss a few of them a week because of your busy schedule, but if you start looking at it as being as important as brushing your teeth every day, you'll find a way to make it a part of your routine.
The type of stretching you will do depends on your needs. For example, if you have a lower back issue due to bad posture, you will start by breaking the fascia of the abdominal area. Once you do that, you will use a lacrosse ball to trigger point the same muscles for a few minutes. Now that those muscles are warmed up and released, you will go on to step 2.
It sounds like a lot of work, but this step should take under 10 minutes in total. And the more you do it, the less time it will take because your muscles will have been correcting since day one.
Corrective exercise to Correct Years of Bad Posture
Once you release your muscles, you are going to strengthen your muscles. This fitness program should also be personalized based on your needs and your body assessment. Using the same example of the lower back, you would do exercises that help strengthen your entire body, but with a focus on balance exercises and core exercises.
Keep in mind that this is something you will have to work on regularly. You might start with 3 to 4 sessions per week and eventually taper off to about 2 to 3 sessions per week for maintenance.
Deep Tissue Massage Therapy
A few times a month, you should consider getting a deep tissue massage. What this is going to do is help the muscles that usually tighten stay loose and keep a healthy range of motion. You don't want to do all of the work of stretching and strengthening just to let it come back. Deep tissue massage helps round it all up.
After a few months of following your personalized corrective exercise plan, you should start noticing that your posture is naturally better. Any back pain or joint pain associated with bad posture should either be completely gone or diminished.
After you correct your posture, you should be able to maintain that as long as you stretch and strengthen a few times a week and get deep tissue massage therapy a few times a month.
Corrective Exercise Specialist
Rafael has been in the health and fitness industry since 2006. He is certified by the NASM & insured.
Areas of Expertise
Joint Pain Relief, Post-Rehab Personal Training, Posture Correction, Weight Loss, Nutrition, Strength Training, Core and Balance, Flexibility and Mobility, Muscle Gain, Posture, TRX, Functional Training, Myofascial Release, Cardiovascular Conditioning, Injury Prevention, Stress Reduction, Corrective Exercise, Golf