THE WELLNESS & FITNESS CENTER'S BLOG

Open Up Your Pecs to Improve Posture

June 5, 2013, 5:27 pm - Categories: Education

Think about poor posture and you’re likely to envision someone with weak , stretched-out upper back and neck muscles sitting hunched over a computer. While it’s important to strengthen those muscles, there is more to it than that, says Polly deMille, RN, RCEP , an exercise physiologist at the Women’s Sports Medicine Center at the Weill Cornell-affiliated Hospital for Special Surgery . “People tend to focus only on strengthening the back when the want to improve posture. But the reality is , you will not be able to do that effectively if there is not enough “give” in the front, ” says deMille. “You also need to stretch and open the pectorals [chest muscles] to really make a difference.”

EFFECTS OF NIGHT AND DAY

Your chest muscles can get tight and short for many reasons — poor posture at your desk is just one of them, ” deMille says. “Sleeping on your side at night puts your shoulders in a slightly forward position, causing  your chest muscles to shorten. Get up and eat your breakfast hunched over the table and your chest muscles will shorten even more. If after that , you spend time standing over a stove, or sitting and reading or knitting or doing any activity that involves bringing your shoulders forward nad keeping your arms in front of you, your chest muscles remain short. In fact, there are many more activities that shorten the chest muscles compared with those that — like consciously stretching — that lengthen them.”

BETTER BREATHING , LESS PAIN, MORE CONFIDENCE

Opening you chest muscles, combined with strengthening your back muscles, does more than improve posture , deMille notes. “An open chest lets you breathe better, since your lungs can expand to take in more oxygen. It also reduces the possibility of shoulder impingement– irritation and pain that can occur when tight pec muscles pull your shoulder forward when you lift your arm.”

An open chest also improves your appearance and can give you and air of self-confidence, according to deMille. “Standing tall , with a lifted, open chest, can make you feel better mentally and physically. Plus, you’ll make a great first impression, compared with someone who presents with rounded shoulders and a head protruding forward.” In addition to regularly stretching the pecs and strengthening the back, be aware of your posture when you are sitting, standing and doing daily activities. “Move your shoulders back and down and lift your chest,” deMille advises. “You may be surprised what a difference that makes.”

Polly deMille, RN, RCEP. ” Open Up Your Pecs to Improve Posture.” Weill Cornell Medical College Women’s Nutrition Connection Volume 16 , Number 6 (June 2013): page 7. Print.