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posture correction Exercises
Body Part:
Back & Neck
Equipment:
None
Level:
Beginner
4 Minute Posture Correction Exercises
Gravity is a force to be reckoned with. Thanks to this natural phenomenon, the earth is in orbit, we aren’t floating through the air, and apples land on the ground. But gravity is also partly responsible for our poor posture. It pulls at our muscles and fascia while we’re working at our desks, watching TV, and enjoying meals. Before you know it, we’re slouching, and bad posture has become a dangerous habit.
What if you teamed up with gravity so this indomitable force worked for your posture instead of against it? Our video will show you how. Take a look and learn what happens to your body when you sit incorrectly, how slight adjustments can improve posture, and how to make good posture a healthy habit.
We’ll also show you a simple 4-minute exercise routine to counteract the effects of poor sitting posture:
- relieve shoulder pain, especially burning pain between your shoulder blades
- help restore upper body flexibility
- improve kyphosis (e.g. hunchback, round back and zoom hunch)
- forward head posture (e.g. nerd neck and tech neck)
Below the video, you’ll find step-by-step instructions for our posture exercises and more information about why healthy posture is essential.
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Your Personal Pain Scale
While you are exercising, pay attention to your personal pain scale. This is your body's gauge that measures the intensity at which you exercise from 1 to 10.
One would be like pushing your finger into your forehead. You'd feel a little pressure, but that's it. You've gone above a 10 if your breathing becomes irregular or you feel yourself tense up. For each exercise, aim for an intensity between 8 and 9. If you find that you are experiencing pain that's higher than 9, reduce the intensity so you can continue exercising without pain.
Stretches for posture
Exercise 1: Shoulder & Pectoral Stretch
- Stand facing a corner.
- Straighten your arms and raise them until they are at a 30° angle to your shoulders.
- Place your hands on the wall, step forward with your right foot, and lean into the corner.
- You’ll feel a stretch in your pectorals and shoulders.
- Increase the intensity of the stretch until you are between 8 and 9 on your personal pain scale.
- Hold for about 2 minutes.
- Slowly come out of the position and finish.
Exercise 2: Neck (Cervical Spine) Stretch
- Sit with your back straight and place both hands on the crown of your head.
- Gently pull your head forward until you feel an intense stretch along the back of your neck. Do not bend or let your shoulders roll forward.
- Hold the stretch for 2 to 2.5 minutes.
- Slowly release your head and finish.
Spine posture: School your spine
The Best Sitting Position to Correct & Maintain Proper Posture
This position can help lengthen the muscles and fascia that have been shortened from poor posture. We recommend having a mirror close by so that you can regularly check your alignment. After a couple of days, your body will have memorized what healthy posture feels like, and you won’t have to check the mirror.
- Sit with your back straight.
- Roll your shoulders back. (It’s very important that you keep your shoulders from coming forward.)
- Imagine that a string is attached to the crown of your head, and it’s pulling up; your neck is straight, and your chin is back. (Take care that your chin does not jut out.)
- Bring your elbows to your sides and keep your hands close to you while you work.
- Every so often, check your posture in the mirror.
scroll your way to better posture
The Android Stretch
We spend a lot of time looking at our smartphones, and most of us crane our necks while we like, comment, and leave emojis.
Why not stretch your neck while you scroll? It’s easy. All you have to do is:
- Keep your back straight.
- Hold your phone close to your body.
- Tuck your chin in so your neck stays straight.
Kill two birds with one phone!
Is Healthy Posture Worth the Effort?
Yes. In addition to being aesthetically pleasing, good posture has many benefits for your body and overall well-being. Healthy posture can:
- Maintain the health of your spine. Correct posture keeps our muscles, ligaments, and tendons in balance for optimal support and improves blood flow. Healthy posture reduces wear and tear to your spine, which can leave it vulnerable to injury.
- Facilitate proper digestion. Digesting food well reduces the risk of heartburn, acid reflux, and stomach cramps.
- Reduce tension headaches, which are a result of muscle tension at the back of the neck, in the shoulders and jaw.
- Promote healthy breathing. Hunching over can reduce your lung capacity; being able to take full breaths helps with high blood pressure, stress, and your body’s overall function.
- Boost your energy. Poor posture forces your muscles and bones to compensate; sitting correctly reduces muscle fatigue and can increase your vitality.
- Decrease chronic pain in the back neck.
- Strengthen your abdominal muscles.
- Improve your flexibility.
Practise Makes Posture Perfect!
Don’t leave your healthy posture practice at the office. Continue while you enjoy your favourite Netflix show, eat dinner, and do the dishes.
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Subscribe to The Pain Relief Advisor
Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.
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