Look
Familiar?
Familiar?
We all know that we should all sit up
straight with our shoulders back and our feet under our knees, so why don’t we?
straight with our shoulders back and our feet under our knees, so why don’t we?
The effects of poor posture can include
but are not limited to:
but are not limited to:
- Muscle
spasms - Arthritis
- Decreased
Range of Motion - Nerve
Entrapment - Spinal
Disease/Dysfunction - Inability
to Perform Daily Functions
Here are 5 quick exercises to strengthen
the core and help correct poor posture.
the core and help correct poor posture.
Pelvic Tilt
This exercise helps to flatten your
lumbar spine to help keep you from hyperextending your back while strengthening
your lower abdominal muscles.
lumbar spine to help keep you from hyperextending your back while strengthening
your lower abdominal muscles.
Supine (Glute) Bridge
This exercise practiced with a pelvic
tilt, keeping a flat back, will ensure that you feel this in your gluteal
muscles rather than in your back from hyperextension.
tilt, keeping a flat back, will ensure that you feel this in your gluteal
muscles rather than in your back from hyperextension.
1/2 Roll Thoracic Mobilizations
This exercise is used with deep
breathing so when you bring your elbows down and toward the table, exhale and
get as much stretch across the front of your chest and try to flatten your
upper back. This is where most individuals have rounded shoulders.
breathing so when you bring your elbows down and toward the table, exhale and
get as much stretch across the front of your chest and try to flatten your
upper back. This is where most individuals have rounded shoulders.
Back to Wall Breathing
Stand 8″ away from
wall. Set your core by doing a pelvic tilt then hinge your butt back to the
wall, flatten back up the wall from pelvis to shoulders one back bone at a
time, take a big breath in through the nose then exhale as if you were blowing
up a balloon in one try. You should feel a good contraction of you core muscle
if you maintain a flat back against the wall.
wall. Set your core by doing a pelvic tilt then hinge your butt back to the
wall, flatten back up the wall from pelvis to shoulders one back bone at a
time, take a big breath in through the nose then exhale as if you were blowing
up a balloon in one try. You should feel a good contraction of you core muscle
if you maintain a flat back against the wall.
Scapular Squeezes
By squeezing your shoulder blades
straight across this will help flatten out the rounder shoulders and help
improve the forward head posture that is caused by it.
straight across this will help flatten out the rounder shoulders and help
improve the forward head posture that is caused by it.
