Do These Exercises Everyday to Improve Your Posture!

posture Jan30th 2021

Why is My Posture Important?

Do you find yourself hunched over in front of a screen for long periods of time? Do you notice that you lean over a countertop or workstation for multiple hours a day? Do you notice that you slump forward when driving long distances? You’re not alone!

Most people don’t realize how poor their posture is! People who perform stationary tasks for great durations of time are highly susceptible to developing poor postures. Good posture, though, is extremely important for numerous reasons. When hunching forward, we are putting increased stress on the spine as well as putting the shoulders in a vulnerable position, making injury more likely.

So How Do I Improve My Posture?

Set yourself up for success! Customize your workstation to best fit YOUR body. For tips on how to set up your workstation – check out our guide on “Setting Up Your Home Office!”

Additionally – there are exercises you can be doing right now to stretch the muscles of your chest and strengthen the muscles of your back to encourage bettered postures.

The BEST Exercises to Improve Your Posture!

Do these exercises every day to better your posture and decrease your pain and susceptibility for injury!

PEC STRETCH

Rest your elbow at shoulder height on a door frame. Lean into the doorway until you feel a gentle stretch. This is done to relax the muscles that are responsible for pulling the shoulders forward.

Complete this stretch 3 times and hold each time for 30 seconds.

I-T-Y-W VARIATION

Lay flat on your chest with your arms extended out in front of you. To begin, pull your shoulder blades together and down and lift your arms up off the ground and hold for 5 sec (I), then with your arms still off the ground, pull them out to the side for 5 sec (T), next move them forward slightly and hold for 5 sec (Y), lastly bend your elbows closer to your sides and hold for 5 sec (W).

Complete this exercise 5 times with 1 minute of rest between each.

SHOULDER EXTERNAL ROTATION

Begin by lying on your side with your arm comfortably resting on your hip and dumbbell in hand. Bend your elbow to approximately 90 degrees and begin to elevate your arm directly out and up.

*Be sure to move with controlled movements and focus on squeezing your shoulder blades together during the movement!

Complete this movement 15 times, rest 1 minute, and then repeat once more.

SHOULDER HORIZONTAL ABDUCTION

Begin by lying on your stomach with your arm comfortably resting off the bed or table with a dumbbell in hand. Keep your arm straight as you begin to elevate it directly out to the side. Lift the weight to shoulder level and then slowly, with controlled movements, lower the weight back down.

*Be sure to move with controlled movements and focus on squeezing your shoulder blades together during the movement!

Complete this movement 15 times, rest 1 minute, and then repeat once more.

BENT ROW

Begin by leaning over a bench, chair, or bed with your arm comfortably hanging towards the floor with dumbbell in hand. Bend your elbow (keep your elbow close to your side) as you pull the weight up to chest level. With controlled movements, lower the weight back down.

*Be sure to move with controlled movements and focus on squeezing your shoulder blades together during the movement!

Complete this movement 15 times, rest 1 minute, and then repeat once more.

If you’ve noticed aches and pains that you believe could be attributed to poor postures (ie. low back pain, neck pain, shoulder pain) – please give ProTailored Physical Therapy a call today at 260-739-0300!

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