The biggest mistake people make when trying to improve their posture is forgetting to strengthen postural muscles. They just sit up straight then after about 20 min they’re back to slouching because their muscles cannot maintain it. I have some exercises that I’ve used for years to strengthen posture. Here are some of the exercises that I recommend. Here are some others that I’ve presented in a prior post. Give them a try and see how your posture improves.
Chin Tucks (For Anterior Head Postures)
- Looking forward retract your chin straight back, not down. You can use your hand to push it back if needed.
- Hold in that position for 5-10 seconds.
- Bring your chin strait forward and then back as before holding again for 5-10 seconds.
- This exercise can be overdone and you will feel a little sore the next morning if you do, so perform these chin retractions no more than about 5 times a day with 10 reps each time.
- With your arms out in front of you retract just your shoulders back and down bringing the shoulder blades together.
- Keeping your shoulders back and down pull your elbows back in a slow rowing motion.
- Still keeping your shoulders back and down bring your elbows back to a straight position.
- Then return your shoulders to a forward position and repeat.
- This exercise is more mental than physical. It is designed to remind your brain to use these lower muscles to stabilize your upper back.
These exercises are for informational purposes and are not intended to be a substitute for examination, diagnosis and treatment by your physician chiropractic or otherwise.