Stretches to Improve Poor Posture

Poor posture is a very common problem and is becoming more and more common due to the high number of people with computer based jobs. People spend a large portion of their day sitting at a desk or in a car which largely affects our posture. Below are five simple stretches that should be performed daily to avoid pain and discomfort and to help prevent poor posture.

1)     Log Stretch: use a towel and roll It up lengthwise into the shape of a log. Lay the rolled up towel on the floor. Now lay on the towel with the top of the “log” resting between your shoulder blades and the bottom of the “log” should be just above your bottom. Keep your legs bent while stretching your arms out to the side with your palms facing upwards. Hold this position for 30-60 seconds. Return to neutral and repeat two more times. 

2)     Chest stretch: stand straight with your legs shoulder width apart and your head straight ahead. Reach your hands behind your back and interlock your fingers. Pull back your shoulders and raise your clasped hands away from your back until you feel the stretch in your chest. Hold this position for 30 seconds and then return to neutral. Repeat two more times. 

3)     Wall stretch: stand with your back against a wall and your feet about two feet in front of you. Lean back against the wall. Try to touch your shoulders, back, and bottom to the wall simultaneously before slowly tilting your head back to touch the wall as well. Hold this position for 30 seconds. Return to neutral and repeat two more times. 

4)     Hip Flexor Stretch: Stand straight with your hands on your hips. Step forward with your right foot and slowly bend both knees while keeping your back straight. You should feel a stretch in the front of your hip after a few seconds. Hold for 5-10 seconds and then return to neutral. Repeat on the left side. Perform this exercise a total of three times on each side.

 

5)     Upward Pelvic Thrust: lie on your back with your legs together and your knees bent to 90 degrees. Keep your arms at your sides and palms downward. Slowly raise your bottom up off the floor until you are forming a straight line with your body from your shoulders down to your knees. Hold this position for 10-15 seconds and then return to neutral. Repeat two more times. 

 

If you are experiencing back pain, we can help. Irving Park Chiropractic is a top chiropractor in Chicago that has been providing quality service to the community for over a decade.

As a member of both the Illinois Chiropractic Society and American Chiropractic Association, we are trained in the latest healing techniques and treatment methods. Call Irving Park Chiropractic today at (773)880-0880 or schedule an appointment online, to get out of pain and back to what you love doing, faster!