5 Stretches and Exercises for Better Posture

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Maintaining good posture is an issue that can’t be avoided nowadays. With people staring at screens all day long, their head’s tilted forward to get the best viewing angle, it’s no surprise more people are experiencing back and neck discomfort. This positioning alters your posture as well, which can develop into a muscle imbalance between your head and shoulder area. This is referred to as Upper Cross Syndrome and is most commonly found in individuals with desk jobs or who sit around for most of the day.

Improving your posture not only prevents strain on your joints and muscles, but it also helps to correct bone and joint alignment, decreases unnecessary stress on your spine and increases muscle efficiency. Having poor posture is caused by more than just sitting at a desk all day. Factors such as obesity, pregnancy and wearing heels that are too high can result in bad posture. What’s the best way to correct this? Here are five movements you can do on a daily basis to improve your muscle coordination and straighten your back.

Trapezius Stretch

Sitting down, gently bring your right ear to your right shoulder. If needed, raise your right hand over your head and place it on your left cheekbone to increase the pressure. Hold this position for 20 to 30 seconds before repeating on the opposite side. Do this stretch three to four times a day.

Levator Scapulae Stretch

Similar to the previous stretch, this is a modified version that has you gently pulling your head and nose to your armpit area. Don’t force this movement. Hold the stretch for 20 to 30 seconds and repeat with the other side. Again, do this three to four times a day.

Chest Stretch

Sit at the edge of your chair and place your legs slightly wider than the width of your shoulder. Place your hands out with the palms facing upward before lifting your chest. Hold this for 20 to 30 seconds, three to four times per day.

Chin Tucks

More of an exercise than a stretch, look forward while seated and move your head backwards, as though to form a double chin. Don’t tilt your head back, but rather bring your chin inward. Hold this position for eight seconds, then repeat it five times to complete one set. Do three to four sets throughout your day.

Shoulder Blade Squeeze

Lastly, we have another sitting exercise. With your arms relaxed and placed by your side, squeeze your shoulder blades together. Do this five times to complete one set, doing three to four sets throughout your day.
If you’ve completed these movements but still find that your posture is lacking and discomfort is setting in, then it’s time to visit a certified chiropractor to help. At Burnaby Heights Chiropractic, it’s our mission to make sure every one of our clients gets the help they need while in a relaxing environment. On top of chiropractic care, we also have a registered massage therapist who works to reduce pain and improve your range of motion. Contact us today for more information or book your appointment online at https://bbyheightschiro.com/.

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