Well this month’s blog post for me is a no-brainer and very relevant. Over the past few weeks I’ve been asked countless times about exercises that are good for posture. So my answer follows. For most human beings and if we live long enough our heavy head starts to ‘fall’ forward on our necks and then gravity begins to exacerbate this as the muscles stretch and you begin to see that hump form in your upper back. From driving to reading to watching TV on that cozy couch, the stars align to help create the perfect storm for poor posture. “Text Neck” is even a newly coined phrase relating to how staring at your tiny mobile phone screen is accelerating this poor postural position.
When the neck begins to flex forward, we often see compensations elsewhere and as follows:
- Forward head posture
- Limited arm elevation
- Tightness in your thoracic spine
- Excessive extended posture of your low back
- Anterior tilting of your pelvis
The good news, is that we can begin to address it and perhaps correct it before it gets worse. Here’s a simple exercise that can be done as part of your everyday workout.
Stand against the wall while trying to make contact with the wall with your buttocks, shoulder blades and back of your head. An important note about your head — Try to bring your head toward the wall NOT by bending your neck back, but by TUCKING your chin. If you cannot get your head to touch the wall, go as far as you are able and place a small pillow behind your head for support. It’s also important to activate your abdominals and tilt your pelvis backward (flatten your back). It’s ok to bend your knees slightly and even have your feet about 1 foot away from the wall. It’ll probably make it a bit easier to do this pelvic tilt.
Although this exercise is relatively simple-looking it’s actually quite challenging. Start with your elbows and backs of your hands as close to the wall as possible and complete 10 repetitions of raising and lowering your arms above your head and back to the starting position. The key is to try to keep your elbows and wrists as close to the wall as possible. Try to complete 3 sets of 10 reps. You’ll probably feel some resistance in your shoulders, and more importantly in the middle of your upper back, between your shoulder blades (thoracic spine) – This is good and normal. **Note – You can think of the starting position as though the police have just caught you for breaking into Saratoga Health and Wellness for a late evening, after-hours workout – “Come out with your hands up!” is what they’d tell you. Think of that when you start this exercise.
Questions??? Please see one of us – We’re happy to help!