Postural Exercises
The following postural exercises are designed to strengthen weakened and chronically fatigued postural muscles, and to stretch commonly tight and spastic postural muscles. Most individuals will be able to perform all of these exercises without problems, but it is recommended that you follow your chiropractor’s recommendations of which exercises to do and when to begin them.
As a general rule, any exercise or stretch should be stopped immediately if it causes significant pain or discomfort. Please inform your chiropractor of any exercises you cannot perform at your next visit.
As a general rule, any exercise or stretch should be stopped immediately if it causes significant pain or discomfort. Please inform your chiropractor of any exercises you cannot perform at your next visit.
Chin Slide
This exercise stretches tight neck muscles and strengthens weak postural muscles of the neck. It can relieve muscle tension in your neck and shoulders.
Seated Version:
Sit upright in a supportive chair. Slide your chin straight back, keeping your nose level (do not flex the neck so the nose points downward).
When you feel a gentle stretch at the very top of your neck, hold it for 5 seconds.
Relax for 5 seconds. Do not jut your head too far forward when you relax.
Repeat up to a dozen times. This can be performed several times per day.
Standing Version:
Stand with your back against a wall, with your feet pointing forward and shoulder width apart. Touch the back of your head to the wall. Slowly and gently slide the back of your head up the wall until you feel the stretch at the very top of your neck.
Hold for 5 seconds.
Repeat up to a dozen times. This can be performed several times per day.
Helpful Hints: You will know you are doing this exercise correctly if it gives you a feeling of having a double chin. Stretching too forcefully or too often can cause a headache.
Seated Version:
Sit upright in a supportive chair. Slide your chin straight back, keeping your nose level (do not flex the neck so the nose points downward).
When you feel a gentle stretch at the very top of your neck, hold it for 5 seconds.
Relax for 5 seconds. Do not jut your head too far forward when you relax.
Repeat up to a dozen times. This can be performed several times per day.
Standing Version:
Stand with your back against a wall, with your feet pointing forward and shoulder width apart. Touch the back of your head to the wall. Slowly and gently slide the back of your head up the wall until you feel the stretch at the very top of your neck.
Hold for 5 seconds.
Repeat up to a dozen times. This can be performed several times per day.
Helpful Hints: You will know you are doing this exercise correctly if it gives you a feeling of having a double chin. Stretching too forcefully or too often can cause a headache.
Chest Stretch
This exercise stretches and relaxes the chest muscles which contribute to rolled shoulders and poor upper body posture.
Find a protruding corner of a wall or stand in a doorway and stand so the right side of your body is flush with the corner or doorway.
Raise the right elbow out to your side so that it is at shoulder’s height, and bring your forearm up to 90˚ with the palm of the hand facing forward. Place the forearm and palm of the hand against the wall or doorway frame. The upper arm should not be touching the wall or doorway.
Contract your abdominal and buttock muscles.
With the right leg, step forward and bend the knee, lunging slightly. Feel the stretch along the front of the shoulder and into the chest. Hold this position for 20 seconds.
Release and return to the starting position. Then stretch the opposite side.
Repeat several times throughout the day.
Find a protruding corner of a wall or stand in a doorway and stand so the right side of your body is flush with the corner or doorway.
Raise the right elbow out to your side so that it is at shoulder’s height, and bring your forearm up to 90˚ with the palm of the hand facing forward. Place the forearm and palm of the hand against the wall or doorway frame. The upper arm should not be touching the wall or doorway.
Contract your abdominal and buttock muscles.
With the right leg, step forward and bend the knee, lunging slightly. Feel the stretch along the front of the shoulder and into the chest. Hold this position for 20 seconds.
Release and return to the starting position. Then stretch the opposite side.
Repeat several times throughout the day.
Shoulder Squeezes and Shrugs
This exercise helps to relieve muscle tension and fatigue in your shoulders, and strengthens the muscles that support good posture.
Sit upright in a supportive chair. Shrug both shoulders up towards your ears, contracting the muscles tightly. Hold for 5 seconds.
Relax for 5 seconds.
Now, squeeze your shoulder blades together tightly (shoulder blades – not the elbows). Hold for 5 seconds.
Relax 5 seconds.
Repeat up to a dozen times. You can perform this several times throughout the day.
Helpful Hints: This exercise can be done several times throughout the day or whenever you feel a little tense or tired.
Sit upright in a supportive chair. Shrug both shoulders up towards your ears, contracting the muscles tightly. Hold for 5 seconds.
Relax for 5 seconds.
Now, squeeze your shoulder blades together tightly (shoulder blades – not the elbows). Hold for 5 seconds.
Relax 5 seconds.
Repeat up to a dozen times. You can perform this several times throughout the day.
Helpful Hints: This exercise can be done several times throughout the day or whenever you feel a little tense or tired.
Traps Stretch
This exercise stretches and relaxes the muscles in the shoulders and back of the neck.
Seated comfortably on a chair, grab and hold under the left edge of the chair and drop the left shoulder. Place the right hand gently on the top of the head and use it to lightly assist you to stretch the left shoulder and neck as you drop the right ear toward the right shoulder. Use the left arm, which is holding under the edge of the chair, to keep the left shoulder down as you stretch. Hold for 10-20 seconds.
From this position, flex the head forward slightly until you feel the stretch down the back left portion of the neck and toward the medial corner of the left shoulder blade. Hold for 10-20 seconds.
Release and relax for 5 seconds.
Perform on the opposite side.
Repeat two or three times. You can perform this stretch several times throughout the day.
Helpful Hints: Use the hand on your head to provide a gentle extra stretch, but do not pull too hard or overstretch. Simply the weight of your hand on your head can provide enough tension for a good stretch. You can repeat this exercise several times throughout the day.
Seated comfortably on a chair, grab and hold under the left edge of the chair and drop the left shoulder. Place the right hand gently on the top of the head and use it to lightly assist you to stretch the left shoulder and neck as you drop the right ear toward the right shoulder. Use the left arm, which is holding under the edge of the chair, to keep the left shoulder down as you stretch. Hold for 10-20 seconds.
From this position, flex the head forward slightly until you feel the stretch down the back left portion of the neck and toward the medial corner of the left shoulder blade. Hold for 10-20 seconds.
Release and relax for 5 seconds.
Perform on the opposite side.
Repeat two or three times. You can perform this stretch several times throughout the day.
Helpful Hints: Use the hand on your head to provide a gentle extra stretch, but do not pull too hard or overstretch. Simply the weight of your hand on your head can provide enough tension for a good stretch. You can repeat this exercise several times throughout the day.
Wall Angel
This exercise stretches the low back muscles, strengthens the abdominal muscles, stretches tight neck muscles, strengthens weak postural muscles of the neck, and strengthens the muscles that support good posture in your middle back.
Stand up straight against a wall with your heels about 6 inches from the wall, your feet flat, your toes pointed straight ahead and your feet shoulder-width apart. Tighten your buttocks and abdominal muscles, and flatten your low back against the wall. Ideally there should be no space between your low back and the wall.
Slide your chin straight back so the back of your head is against the wall, keeping your nose level (do not flex your neck so the nose points downward).
Bring your arms up to be level with the shoulders.
Bend your elbows to 90˚ and press the back of your hands and forearms flush against the wall. Squeeze your shoulder blades together (shoulder blades – not the elbows). Hold for 20 seconds.
Relax 5 seconds between repetitions.
Repeat 3-6 times. This exercise can be performed several times per day.
Stand up straight against a wall with your heels about 6 inches from the wall, your feet flat, your toes pointed straight ahead and your feet shoulder-width apart. Tighten your buttocks and abdominal muscles, and flatten your low back against the wall. Ideally there should be no space between your low back and the wall.
Slide your chin straight back so the back of your head is against the wall, keeping your nose level (do not flex your neck so the nose points downward).
Bring your arms up to be level with the shoulders.
Bend your elbows to 90˚ and press the back of your hands and forearms flush against the wall. Squeeze your shoulder blades together (shoulder blades – not the elbows). Hold for 20 seconds.
Relax 5 seconds between repetitions.
Repeat 3-6 times. This exercise can be performed several times per day.
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