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Posture
Exercises |
| The following
exercises and stretches are designed to improve posture by stretching
tight muscles to give more flexibility and motion, and
strengthening relevant musculature to provide more support and
stability. |
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STRETCHES
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Pectoral
Stretch |
Hamstring Stretch
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Stand in doorway in mini lunge position
with feet flat. Place hands on either side of doorway below shoulder
level. Gently bed front knee and lean forward until a stretch is
felt in front of chest and shoulders.
Hold: 30
sec Perform:
3 times |
Lie on your back on floor in a
doorway. Position one leg in the doorway and other leg on wall.
Slide leg up wall until you feel a stretch in back of knee and thigh.
Hold:
1 min
Perform: 2 times both sides.
*if you sit in a chair for prolonged periods, this stretch is great |
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Trunk Rotation Stretch |
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Lie on floor on your back with knees
bent. Place hands behind head or to side. Slowly rotate knees to
one side until a stretch is felt on the opposite side of the body.
Hold: 20
sec Perform:
5 times both sides.
*increases flexibility in tight muscles from poor posture.
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EXERCISES |
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Chin
Tucks |
Rows |
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Sit or stand. Place
index finger on chin, gently tuck chin back, bringing neck in line
with shoulders.
Hold: 10 sec Perform:
10 times
*reduces forward head posture, can be done every hour. |
Start with arms bent at 90
degrees. Keeping arms at side pull elbows back and squeeze shoulder blades together.
Hold: 3 sec
Perform: 3
sets of 10
*targets rhomboids which facilitate good posture |
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Prone on Elbows
Lie on stomach on floor. Prop
yourself up on your elbows. Hips should remain flat on the floor.
Hold: 1
min Perform:
2 times
*extending lower spine opposes stress from sitting/slouching |
Remember
Stretching should NEVER be painful!!! |
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