Realising the health benefits that good posture delivers, you may be wondering how you can fix your posture.

There is essentially two phases to correcting your posture.  First is to stretch and release the muscles that have become tight due to your incorrect posture.  And secondly you need to strengthen the muscles that have become weak because of not being used correctly.

The following set of exercises illustrate the two phased approach of stretching and strengthening.

Stretching Exercises

Shower Stretches

Let the warm water flow over the muscles you are stretching.

Side Stretch

 

• Right hand behind back
• Spread fingers of left hand out and grasp skull above the ear.
• Gently pull left ear toward left shoulder.
• Hold for 30 sec and then repeat to the other side.

 

Forward Stretch

 

• Right hand behind back
• Spread fingers of left hand out and grasp skull above the ear.
• Tilt your head forward and turn head to the right.
• Gently pull left ear toward chest.
• Hold for 30 sec and then repeat to the other side.

Doorway Stretch

• This stretch can be done in the corner of your shower or in a doorway immediately after your shower.
• Assume the position in the picture and gently lean forward until you feel a stretch at the front of your shoulders.
• Hold for 30 seconds.
• Do not arch your back. Your spine should stay in a neutral position.

Chin Tuck Stretch

• Tuck your chin right in to your chest.
• Use your left index finger to anchor your chin down to your chest.
• Use your right hand to grasp the base of your skull and firmly pull the base of the skull in an upward and forward direction.
• Hold for 20 seconds.
• You can do this stretch regularly during the day.

Strengthening Exercises

 Chin Tucks

•  Pull chin in and lift head up. ie Try to be ‘taller’.
• Begin with 10 reps and gradually increase to 20 reps.

Shoulder Squeezes

• Pull shoulder blades back, down, and together.
• Begin with 10 reps and gradually increase to 20 reps.

Practice Standing Posture

• Stand so that your bottom and shoulder blades are gently touching the wall.
• Tighten you core muscles i.e., pull your belly button in toward your spine.
• Pull shoulder blades back and down.
• Tuck chin in and try to get the back of your head to touch the wall.
• Try to hold for longer and longer amounts of time. Aim for 3 minutes.

Practice Sitting Posture

• Sit through your sitting bones.
• Tighten you core muscles i.e., pull your belly button in toward your spine.
• Pull shoulder blades back and down.
• Tuck chin in.
• Try to hold for longer and longer amounts of time. Aim for 3 minutes.