Having good posture is essential for reducing the amount of stress we place on our bodies. Many of us find ourselves sitting behind a computer or the wheel of a car for extended periods of time, where we often lean forward with both our head and neck. Don’t have time to come to the chiropractor? There are many ways to work towards improving posture throughout even the busiest days. Check out this short list of easy ways to improve your posture:
Forward Head and Neck
Drop your chin down towards and into your chest while simultaneously stretching the back of your neck. Hold this position for 5 seconds, then release. This exercise works to stretch out any stiff muscles your neck may be storing. It is recommended to do this exercise 10 times a day for optimization.
Lie face-down on the floor with your arms raised at a 90 degree angle, arms straight and palms down. Start slowly raising both of your arms to squeeze your shoulder blades together, then hold the position for 5 seconds. Make sure your shoulders are pulling back when completing this exercise. It is recommended to do up to 3 sets of this exercise 12 times a day for optimization.
Anterior Pelvic Tilt
Start by kneeling down on your left knee with your right foot on the floor and right knee bent. Stretch your hip by leaning forward and tightening your butt muscles until it feels comfortable. You should feel the stretch working at the front of your hip. Next, reach up with your left arm and stretch it to the right. Hold this position for up to 30 seconds to complete one rep. It is recommended to do this exercise 3 times on each side for optimization.
While sitting up straight in a chair, place your hands palm down next to your hips while keeping your arms straight. With straight arms, push downward on the chair until your hips begin to lift off of the seat and hold for 5 seconds to complete one rep. It is recommended to do up to 3 sets of this exercise 12 times a day for optimization.
Lie down on one side. Position your knees to be bent at a 90 degree angle, heels together. Open your legs by raising your top knee upward and keeping your hips still and heels together. Hold for 5 seconds to complete one rep. It is recommended to do up to 3 sets of this exercise 12 times a day for optimization.
While in a the push-up position, place your feet on a stability ball so that you are completely elevated off of the floor. Roll the ball towards you by tucking your knees into your chest. Make sure to keep your back straight. Roll back to the first position to complete one rep. It is recommended to do up to 3 sets of 6 of this exercise 12 times a day for optimization.
Contact us at (425) 277-2225 to start fixing your posture today!