Posture Perfection: Four Exercises That Benefit Your Back

A rounded upper back is something that you want to avoid at all costs. That deficient posture that makes you look hunched over is the source of headaches, neck pain and other uncomfortable health issues that you really want to avoid. If you work at a desk, bad posture is probably something that you need to be concentrating on. It’s important you educate yourself and put effort into it daily to ensure you have the best posture you can.

One of the issues that makes poor posture such a prevalent problem these days is our unfortunate propensity to sit down for hours. Forcing a straight and erect posture is something that you may not be able to hold longer than two minutes; if this is your case, you need to reestablish the natural muscle balance between your chest and back with the following four exercises:

1 - Push-ups and Pectoral Stretches

One of the best exercises you can do for overall conditioning is the old-fashioned push up. Even if you start with just a few repetitions a day, which should take you less than 10 minutes, you will see improvements to your posture in about three weeks. Pushups are great because they work on the core muscles of your chest, shoulders, back and upper abs.

Stretching your chest muscles separately from doing pushups will bring relief to the tightness that develops from sitting down for so long. You should stand under a doorway, grab the frame with your arm above your shoulder, take one step forward, and rotate your upper body away from your arm. You can also drop your arm below your waist to get a longer stretch, which you should hold for a minute before relaxing.

2 - Cobra Pose

If this exercise gets you into doing yoga regularly, your posture problems will be substantially reduced. Simply lie down on your stomach, tighten up your gluteal muscles and proceed to lift your entire upper body and arms up from the floor. Hold this pose for 10 seconds and relax for 20 seconds; lift a second time for 20 seconds and relax for 10 seconds. Repeat as many times as possible; your back will thank you for it.

3 - Shoulder Squeeze

This easy exercise can be done while sitting; start by sitting up very straight and placing your hands on your thighs. Keep your chin balanced as you roll your shoulders back and attempt to squeeze your shoulder blades together. If you are not able to hold this position to a count of six without feeling discomfort, you should consider seeking help from a chiropractor.

4 - Arm and Chest Stretch

Stand with your feet slightly apart as you raise one arm in front of you, bending it at the elbow while your lower arm sits parallel to the floor. With your opposite hand, grab your elbow and pull across your chest until you feel your shoulder stretching. Hold this position for 20 and 30 seconds at a time.

Posture is one of those things that has to be worked on daily. Above we mentioned a few exercises that could help you strengthen your back and improve your posture. If these don’t help, or you have additional questions consider visiting professionals like those at Fulk Chiropractic. If you feel constant pain or discomfort while performing the exercises described herein, stop and schedule a visit to your doctor or chiropractor. Your posture is something that can impact the rest of your health significantly, so it’s important that you educate yourself and take care of your posture.