3 Simple Exercises to Reverse Poor Posture

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Poor Posture Effects

Poor Posture can lead to neck and back pain, headaches, and other muscle imbalances. As we sit for extended periods of time at a desk, looking down at phones and laptops, or even reading it puts our neck and upper back in flexion which leads to postural related pain. It is important to limit our time when spend in these positions and take breaks when possible.

These 3 simple exercises can be done to help reverse cervical and thoracic flexion and promote better overall posture.

 

Thoracic Extension Stretch 

While lying on your back, place a towel or foam roll underneath your mid back and gently allow your shoulders to drop down to the supporting surface, feeling a stretch in your upper back. You can adjust to different area of your upper back. Hold as tolerated and stop if it becomes too uncomfortable or painful.

 

Chin Tucks 

Lie on your back on a yoga mat comfortably with or without a pillow. Movement: Imagine that a string is attached to the top of the back of your head and is being pulled to lengthen your spine. You should feel your chin naturally and gently tuck. While holding this position, you should be able to breathe comfortably and feel relaxed. Hold 3 seconds then relax and repeat. You should not feel your head lifting off the floor or pillow.

 

Scapular Squeezes

Begin by sitting with your back straight and your arms at your side. Slowly pinch your shoulder blades together. Hold 2-3 seconds and return to starting position.

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