Exercises to Improve Posture
Exercises you can do anywhere
Chin Tuck – The goal of a chin tuck is to decrease forward head posture. To perform a chin tuck, sit up as straight as possible. Next move your head and neck up and back, trying to bring your ears into alignment over your shoulders. Tuck your chin in towards your body. **This tends to make the unpleasant “double chin” but also means you have successfully performed a chin tuck!** Repeat 10-20 times daily.
Scapular Retraction aka shoulder blade squeeze – The goal of the scapular retraction is to decrease rounding of the shoulders. To perform scapular retraction, again, sit up as straight as possible. Bend your elbows at your side. Pull your elbows back behind your body as if you are rowing back. Keep your shoulders down away from your ears. As the arms move back, try to pinch your shoulder blades together. Repeat 10-20 times daily.
Standing at a wall - Stand with your back against a wall with your feet about 4 to 6 inches away from the wall. Work towards having the back of your head, upper back and pelvis maintain contact with the wall. Look upright and focus on a target in front of you. To stretch your shoulders, bring your arms up to a T position and hold for one minute.
Thoracic Extension – The goal of thoracic extension is to decrease rounding of the upper back known as “increased kyphosis”. To perform this exercise, sit in a chair that has a low back that will act as a hinge point for your spine. Clasp your hands behind your head and open your elbows out wide. Lean up and back over the chair. Lastly tilt your head up towards the ceiling. Take a deep breath in! Exhale and repeat 5-10 times daily. If you have osteoporosis this may be too forceful of a stretch and it is always best to consult with your MD.