Why Bad Posture can cause Chest Pain

Chest pain might arise due to having a poor posture. Today’s video will give you detailed information about why this happens.  It is probably a result of how you sit, especially for prolonged periods of time, rather than a serious heart condition.

Chest pain can be a warning signal for something serious such as a heart condition or something less concerning like poor posture. Poor posture tightens chest muscles contributing to muscular pains. Reduce or eliminate chest pain with postural exercises designed to correct muscular imbalances with stretching and strengthening. Do exercises daily or at least three to four times per week as part of an overall fitness regimen. Always consult with a physician first to rule out any serious medical conditions causing chest pain.

How poor posture cause chest pain

Poor posture occurs when you slouch or slump, leading to a rounded back, shoulders, weak abdominals, and gluteal muscles. Chest muscles tighten in this position while muscles of the back become lengthened and weak. Correcting these muscular imbalances by stretching tight chest muscles.  Strengthening opposing back muscles can help bring you back into an upright posture and standing tall. Furthermore, engaging the core abdominals and gluteals will improve overall stance and aid in injury prevention. Good posture should involve having your shoulders underneath the ears and shoulder blades slightly engaged to avoid rounding the shoulders.

The scapulas, or shoulder blades, often protract or rotate forward with poor posture. Strengthen back muscles, rhomboids, trapezius, and lats to help bring the shoulders back into a neutral position and decrease tension on chest musculature. Do scapular retraction exercises by standing tall with shoulders under the ears. Bend your elbows to 90 degrees with palms facing inwards. Gently squeeze the shoulder blades together as you move your elbows straight back as though they were sliding on a pane of glass. Avoid hiking up the shoulders. Repeat 10 times for a total of three sets.

Are the muscles affected?

When the muscles that pull the shoulder blades forward are tighter and stiffer than the muscles of the upper back, a caved-in chest occurs. To remedy the problem, you must lengthen the muscles that are short and strengthen the muscles that pull the shoulder blades back.

The primary muscles responsible for pulling the shoulder blades forward and tipping them down are the serratus anterior, pectoralis major and pectoralis minor.

While many factors that lead to tight and stiff pec muscles — such as excessive benching, as well as other pushing exercises, a weak upper back and sitting and working at a desk for a large part of the day — the main goal to reverse the caved-in chest is to decrease the stiffness and lengthen these muscles first.

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