Posture – 6 Simple Fixes
Bad posture can have catastrophic consequences on your back. Poor posture is a common contributor to neck and back pain. There are many different ways to improve your posture, here are a few ways that we have found to be effective to improve your posture and back pain.
- Across Chest Stretch:
Raise your right arm to shoulder level in front of you and bend your arm at the elbow. Keep your forearm parallel to the floor and grasp the right elbow with your left hand. Gently pull your arm across your chest so that you feel a stretch in the upper arm and shoulder on the right side. Hold for 20 seconds, relax, and repeat on the other side. Generally, a good rule of thumb is to do repeat 2-3 times per side.
- Neck Stretch:
Move only your head, drop your chin down towards your neck while stretching the back of your neck. This is a stretch you can do 10 times a day for 5 seconds each.
- Supine Twist:
Lay flat on a yoga mat or something to pad you from the hard floor. Pull your right knee to your chest and give it a good squeeze. Cross your right knee to the outside of your left leg/foot. Keep both shoulders squared and rooted to the floor. Extend the left hand and gaze towards it. Hold this pose for 10-15 seconds. For a deeper stretch, slowly start to straighten your right knee. Repeat for the left side.
- Shoulder Squeeze:
Sitting straight up in a chair, rest your hands on your thighs. Keep your shoulders down and your chin level. Draw your shoulders back slowly and squeeze your shoulder blades together. Hold for 5 seconds, take a 3 second break, then repeat 3 or 4 times.
- Plank pose:
While this pose is not a stretch, it does build core strength which will allow your muscles to hold you to good posture. Spread your fingers wide and bring your feet hip-width distance apart, facing the floor/yoga mat. Press the floor away with your hands and keep all of your leg muscles active. Lift your hips so that they are in line with your shoulders, don’t let them sink or sag towards the floor. Keep your core active as well. Hold for 15 second intervals and work your way up to a full minute consecutively.
- Use heat and massage
to ensure that you are aligned and that your muscles are relaxed. Use your massage belt to assist you with this.