With our archives now 3,500+ articles deep, we\u2019ve decided to republish a classic piece each Sunday to help our newer readers discover some of the best, evergreen gems from the past. This article was originally published in\u00a0May 2015.<\/i><\/p>\n
Earlier this year when I made a video about how to plan your week, several viewers commented on the Quasimodo-like hunchback I displayed. As a guy who spends much of his time sitting slumped over a laptop, I was aware I had developed a terrible slouch. And I wasn\u2019t proud of it. Not only did it make me look unconfident and lazy, little did I know, my poor posture was also wreaking havoc on my upper body flexibility. I discovered this while filming another video \u2014 this time on how to do a low bar squat.<\/p>\n
Me getting my slouch on.<\/p>\n<\/div>\n
Up until that point, I had never done a low bar squat; I had always performed the high bar variety. Getting the bar in proper position on the former requires a considerable amount of flexibility in the chest and shoulders. Your wrists need to be neutral, or straight, throughout the entire lift to avoid any of the weight being carried by your wrists or arms. If you have any wrist bend, you\u2019re setting yourself up for a bad case of tendonitis in the elbow.<\/p>\n
![\"Man](\"https:\/\/content.artofmanliness.com\/uploads\/2015\/05\/startingstrength3.jpg\")
<\/p>\nI looked like the guy on the left.<\/p>\n<\/div>\n
Despite ample gruff encouragement from my indomitable coach, Mark Rippetoe, I was never able to get my wrists straight while squatting, something plenty of YouTube commenters again made note of \u2014 much to my chagrin. The problem was that I simply didn\u2019t have any flexibility in my shoulders or chest to place the bar in the proper position while maintaining straight wrists. My inflexibility was so bad that Rip even asked me if I had ever injured my shoulder or chest! I hadn\u2019t \u2014 at least to my knowledge.<\/p>\n
I started to investigate what would cause so much tightness in my chest and shoulders, and the one thing that kept popping up was chronic slouching. When you slouch, your shoulders turn in, which causes your chest to sink in as well. If you keep yourself in a slumped-over position day in and day out for hours at a time, you\u2019re going to lose flexibility in your shoulders and chest in a big way.<\/p>\n
But slouching has other pernicious effects besides slowing your squat gains. According to Dr. Jason Quieros, a chiropractor at Stamford Sports and Spine in Connecticut, \u201cevery inch you hold your head forward [while slouching] you add 10 pounds of pressure on your spine.\u201d If you\u2019re like most chronic desk slouchers, you\u2019re likely leaning your head towards your monitor by 2 or 3 inches. That\u2019s 20 to 30 pounds of extra weight that your back and spinal column have to endure for extended periods of time.<\/p>\n
In the short term, this can cause jaw aches and headaches, but in the long term it can result in kyphosis, or a permanently visible Quasimodo-esque hump on your upper back. Kyphosis isn\u2019t just an aesthetic problem, either. It can cause pain due to excess strain on the spine, as well as breathing difficulties due to pressure on the lungs from the caved-in chest that comes with a rounded back.<\/p>\n
Not wanting to become the hunchback of Notre AoM, I started researching different stretches and exercises I could implement to undo\u00a0the consequences of\u00a0years of slumping and hunching.<\/p>\n
Below I share six different exercises you can do to counteract the ill effects of slouching. They\u2019ve helped me de-Quasimodo myself \u2014 maybe they\u2019ll help you too. These exercises, of course, should be done in conjunction with a concerted effort to maintain good posture throughout the day while you\u2019re working.\u00a0<\/p>\n
The Routine<\/span><\/h3>\nI typically do all of the exercises below on my rest days. A few of them, I\u2019ll do before I start squatting (I note which ones below). Ever since I started incorporating these exercises into my fitness routine, my flexibility and posture have improved significantly. I\u2019m happy to report that I\u2019m now able to get my wrists straight in the low bar squat, and have become a healthier, more upright gent all around!<\/p>\n
Doorway Stretch<\/h3>\n
![\"Doorway](\"https:\/\/content.artofmanliness.com\/uploads\/2015\/05\/1-Doorway-Stretch1.jpg\")
The doorway stretch is wonderful for counteracting the sunken chest you may have developed from years of slouching. This stretch (along with the shoulder dislocation exercise) have been key for me in developing the flexibility needed to properly low bar squat. Not only do I do these as part of a full anti-slouch routine during my rest days, I\u2019ll also perform them before I squat so that I\u2019m flexible enough to get in the proper position.<\/p>\n
Stand inside a doorway (you can also stand next to a squat rack if you\u2019re at the gym). Bend your right arm 90 degrees (like you\u2019re giving a high five) and place your forearm against the doorframe. Position your bent elbow at about shoulder height. Rotate your chest left until you feel a nice stretch in your chest and front shoulder. Hold it for 30 seconds. Repeat with the opposite arm.<\/p>\n
You can emphasize different parts of your chest by adjusting the height of your bent elbow on the doorframe. The lower your elbow, the more your pectoralis major gets stretched; the higher your elbow, the more you stretch your pectoralis minor.<\/p>\n
Pectoral Ball Smash<\/h3>\n
![\"Pectoral](\"https:\/\/content.artofmanliness.com\/uploads\/2015\/05\/2-Pectoral-1.jpg\")
<\/p>\n
Another great way to loosen up tight muscles in your chest is doing\u00a0some trigger point release with a lacrosse ball.<\/p>\n
Simply place the ball between your chest and the wall. Roll the ball around on your chest until you find a \u201chot spot\u201d \u2014 you know you\u2019ve found one if it hurts when the ball rolls over it. When you find a trigger point, stop and just rest on the ball for 10 to 20 seconds. Contrary to popular belief, it\u2019s the pressure<\/em>, not the rolling<\/em>, that smoothes fascia and releases tight, knotty muscles. Continue rolling and finding more trigger spots.<\/p>\nI usually do a five-minute session of the pectoral ball smash 3X a week.<\/p>\n
Shoulder Dislocations<\/h3>\n
![\"Shoulder](\"https:\/\/content.artofmanliness.com\/uploads\/2015\/05\/3-Shoulder-Dis-1.jpg\")
<\/p>\n
This movement does wonders for loosening up shoulders that have become tight from years of turning inward while slouching. Don\u2019t worry, you don\u2019t actually dislocate your shoulders with this exercise!<\/p>\n
You\u2019ll need a PVC pipe or broomstick that\u2019s about five feet in length.<\/p>\n
Hold the PVC pipe in front of you with an overhand grip. If your shoulders are really inflexible, start off with a pretty wide grip \u2014 as wide as possible. As your flexibility increases, you can begin to narrow your grip.<\/p>\n
Slowly lift the PVC pipe in front of you, then over your head, until it hits you in the back\/butt area. Then come back to the starting position. Again, do this SLOWLY. If you do it too fast, you\u2019re likely to injure yourself.<\/p>\n
I\u2019ll typically do three sets of 10 reps, a rep being taking the stick behind you and bringing it back. I do a few sets of these before I squat and even during my rests between sets. It\u2019s been highly effective in allowing me to get in proper position for the low bar squat.<\/p>\n
Thoracic Extension on Foam Roller<\/h3>\n
![\"Thoracic](\"https:\/\/content.artofmanliness.com\/uploads\/2015\/05\/4-Thoracic-1.jpg\")
<\/p>\n
The thoracic spine composes the middle segment of your spine. When you see someone with a pronounced hunched back, you\u2019re seeing what happens to the thoracic spine when you chronically slouch. After a while, it loses so much mobility that getting back into the correct and healthy position becomes difficult.<\/p>\n
To increase mobility so that your thoracic spine isn\u2019t so hunched over, do some extensions on a foam roller.<\/p>\n
Place the foam roller under your upper back. Feet and butt should be on the floor. Place your hands behind your head and bring your elbows as close together as you can. Let your head drop to the floor, and try to \u201cwrap\u201d yourself around the foam roller. Begin to roll the foam roller up and down your back, searching for \u201chot spots.\u201d When you find one, lift your head up and really dig your back into the foam roller. Lay your head back down and continue searching for more hot spots along your thoracic spine.<\/p>\n
Prone Y\u00a0Extension<\/h3>\n
![\"Prone](\"https:\/\/content.artofmanliness.com\/uploads\/2015\/05\/5-Prone-Y-2_1.jpg\")
<\/p>\n
I discovered this movement from a fella who runs a site called BuiltLean. It works your shoulders and thoracic spine.<\/p>\n
Lie facedown on the floor and put your hands above your head in a \u201cY\u201d position with your palms facing down. Lift up your torso, just like you would with a back extension while simultaneously externally rotating your shoulders so that your palms face each other at the top of the movement. Keep your head in line with your neck and back. Hold that position for 5 to 10 seconds. Slowly lower yourself down to the starting position and repeat 10 more times.<\/p>\n
Wall Angels<\/h3>\n
![\"Wall](\"https:\/\/content.artofmanliness.com\/uploads\/2015\/05\/6-Wall-Angels-1.jpg\")
<\/p>\n
I learned this exercise from physical therapist Jane Anderberg. It\u2019s another stretch that works the thoracic spine and can help counteract the formation of a hunchback. It may not look like it, but this exercise will have you grunting in pain after a few reps. It\u2019s deceptively difficult.<\/p>\n
Start with knees slightly bent, and your lower back, upper back, and head pressed against the wall. Arms are also on the wall, with your fingers pushed against it. Think of giving the \u201cIt\u2019s good!\u201d football sign.<\/p>\n
Move your arms up above your head, like a snow angel. The key is to keep your fingers, entire back and butt, and head pushing into the wall. The tendency will be to arch out. If your backside loses contact with the wall, you\u2019re doing it wrong.<\/p>\n
There you go. Perform these exercises regularly, and you need not spend your life slumping around a bell-tower, or slouching over a laptop.<\/p>\n
The doorway stretch is wonderful for counteracting the sunken chest you may have developed from years of slouching. This stretch (along with the shoulder dislocation exercise) have been key for me in developing the flexibility needed to properly low bar squat. Not only do I do these as part of a full anti-slouch routine during my rest days, I\u2019ll also perform them before I squat so that I\u2019m flexible enough to get in the proper position.<\/p>\n
<\/p>\nI usually do a five-minute session of the pectoral ball smash 3X a week.<\/p>\n
Shoulder Dislocations<\/h3>\n
<\/p>\n
This movement does wonders for loosening up shoulders that have become tight from years of turning inward while slouching. Don\u2019t worry, you don\u2019t actually dislocate your shoulders with this exercise!<\/p>\n
You\u2019ll need a PVC pipe or broomstick that\u2019s about five feet in length.<\/p>\n
Hold the PVC pipe in front of you with an overhand grip. If your shoulders are really inflexible, start off with a pretty wide grip \u2014 as wide as possible. As your flexibility increases, you can begin to narrow your grip.<\/p>\n
Slowly lift the PVC pipe in front of you, then over your head, until it hits you in the back\/butt area. Then come back to the starting position. Again, do this SLOWLY. If you do it too fast, you\u2019re likely to injure yourself.<\/p>\n
I\u2019ll typically do three sets of 10 reps, a rep being taking the stick behind you and bringing it back. I do a few sets of these before I squat and even during my rests between sets. It\u2019s been highly effective in allowing me to get in proper position for the low bar squat.<\/p>\n
Thoracic Extension on Foam Roller<\/h3>\n
<\/p>\n
The thoracic spine composes the middle segment of your spine. When you see someone with a pronounced hunched back, you\u2019re seeing what happens to the thoracic spine when you chronically slouch. After a while, it loses so much mobility that getting back into the correct and healthy position becomes difficult.<\/p>\n
To increase mobility so that your thoracic spine isn\u2019t so hunched over, do some extensions on a foam roller.<\/p>\n
Place the foam roller under your upper back. Feet and butt should be on the floor. Place your hands behind your head and bring your elbows as close together as you can. Let your head drop to the floor, and try to \u201cwrap\u201d yourself around the foam roller. Begin to roll the foam roller up and down your back, searching for \u201chot spots.\u201d When you find one, lift your head up and really dig your back into the foam roller. Lay your head back down and continue searching for more hot spots along your thoracic spine.<\/p>\n
Prone Y\u00a0Extension<\/h3>\n
<\/p>\n
I discovered this movement from a fella who runs a site called BuiltLean. It works your shoulders and thoracic spine.<\/p>\n
Lie facedown on the floor and put your hands above your head in a \u201cY\u201d position with your palms facing down. Lift up your torso, just like you would with a back extension while simultaneously externally rotating your shoulders so that your palms face each other at the top of the movement. Keep your head in line with your neck and back. Hold that position for 5 to 10 seconds. Slowly lower yourself down to the starting position and repeat 10 more times.<\/p>\n
Wall Angels<\/h3>\n
<\/p>\n
I learned this exercise from physical therapist Jane Anderberg. It\u2019s another stretch that works the thoracic spine and can help counteract the formation of a hunchback. It may not look like it, but this exercise will have you grunting in pain after a few reps. It\u2019s deceptively difficult.<\/p>\n
Start with knees slightly bent, and your lower back, upper back, and head pressed against the wall. Arms are also on the wall, with your fingers pushed against it. Think of giving the \u201cIt\u2019s good!\u201d football sign.<\/p>\n
Move your arms up above your head, like a snow angel. The key is to keep your fingers, entire back and butt, and head pushing into the wall. The tendency will be to arch out. If your backside loses contact with the wall, you\u2019re doing it wrong.<\/p>\n
There you go. Perform these exercises regularly, and you need not spend your life slumping around a bell-tower, or slouching over a laptop.<\/p>\n