Tuesday, March 10, 2015

5 Quick Exercises to Help Correct Poor Posture

Look Familiar?

We all know that we should all sit up straight with our shoulders back and our feet under our knees, so why don’t we?

The effects of poor posture can include but are not limited to:

  • Muscle spasms
  • Arthritis
  • Decreased Range of Motion
  • Nerve Entrapment
  • Spinal Disease/Dysfunction
  • Inability to Perform Daily Functions

Here are 5 quick exercises to strengthen the core and help correct poor posture.

Pelvic Tilt

This exercise helps to flatten your lumbar spine to help keep you from hyperextending your back while strengthening your lower abdominal muscles.

Supine (Glute) Bridge

This exercise practiced with a pelvic tilt, keeping a flat back, will ensure that you feel this in your gluteal muscles rather than in your back from hyperextension.

1/2 Roll Thoracic Mobilizations

This exercise is used with deep breathing so when you bring your elbows down and toward the table, exhale and get as much stretch across the front of your chest and try to flatten your upper back. This is where most individuals have rounded shoulders.

Back to Wall Breathing

Stand 8" away from wall. Set your core by doing a pelvic tilt then hinge your butt back to the wall, flatten back up the wall from pelvis to shoulders one back bone at a time, take a big breath in through the nose then exhale as if you were blowing up a balloon in one try. You should feel a good contraction of you core muscle if you maintain a flat back against the wall. 

Scapular Squeezes

By squeezing your shoulder blades straight across this will help flatten out the rounder shoulders and help improve the forward head posture that is caused by it.

Blog post by Craig Moody.

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