Fixing the worst back posture cue

The personal training world has some great things to offer, but can be one of the worst offenders at improper cues. 

You need a strong back. Doesn’t matter what instrument you play, where you play, how often you play or that you’re the vocalist. You need a strong back.  Our society today has driven many heads and shoulders forwards, which pulls the entire body out of alignment and screws with everything. Hello headaches, nerve problems, posture problems, back pain, all kinds of pain. 

The obvious argument would be to pull that head and those shoulders back to get better alignment right? We’re all for that, however the way in which you do that is crucial. 

Many trainers will cue you to pull your shoulders back; it’ll feel like you're pulling your shoulder blades together, and it may puff out your front chest at the same time. What you’re doing is activating your rhomboids. Small, easy to fatigue, muscles in-between your spine and shoulder blades that are not designed to keep your posture upright. No bueno. 

The real cue for a strong core, stable spine, engaged posterior chain, and shoulders tight in their sockets
pull your armpits down towards your back pockets. 

This should engage your LATS. Your latissimus dorsi - also known as the swimmer’s muscle or your “wings.”  No matter what you call them, they are essential for back health. If you want to sit up straighter, don’t pull your shoulders back, pull your armpits down to your back pockets. You’ll feel your spine lengthen, your chest may come up, but it’s not an artificial puff, it’s your kyphosis straightening out. You may also feel your core tighten up.  When your lats are engaged and your core is activated, you create a symmetrical corset of strength.