Poor posture is a big culprit for neck and upper back pain. Many people suffer from “text neck” because they spend a lot of time on their phones. Sitting at a desk or a computer all day can cause similar problems. Postural training is a type of physical therapy that can help relieve pain and improve your posture in general.
Try adding the following four exercises to your daily routine for better posture:
- Cat-cow — This yoga pose is one of the best exercises for spinal flexion. It helps loosen up tightness in the shoulders and the lower back for an instant improvement in posture. Start on all fours, with your hands and knees aligned directly below your shoulders and hip joints. Take a deep breath as you tilt your head back and let your belly sink down, flexing your spine downwardward. As you breathe out, look down to the floor and arch your back upward. Repeat for about 10 deep breaths or a minute.
- Scapular retraction — This is a stretch you can do anywhere, anytime. Standing straight and tall, squeeze your shoulder blades together like you’re pinching a pencil between them. You can squeeze and relax with your breaths or hold for about 10 seconds at a time and repeat several times.
- Superman — This stretch helps create alignment and counteract slouching. Lie on your stomach with your arms stretched out in front of you, like Superman. As you breathe in, lift your hands and feet off the floor slightly. A couple of inches will do. Lower them back down as you breathe out. Repeat several times.
- Chest opener — Take a wide stance and interlock your fingers behind your back, with your palms facing out. You can hold the ends of a towel if your hands can’t reach. Take a deep breath as you look up toward the ceiling and let your arms dangle behind you with your palms facing the floor. Hold for several breaths and then relax. Repeat two to three times.
Get a personalized plan for postural training at REPAIR SI
These exercises are just a starting point. If you stand all day at work or if you do tasks that affect your posture, you may benefit from personalized physical therapy treatments. If you know you have poor posture or suffer from neck or back pain, we can help with that, too.
At REPAIR SI, our goal is to provide treatments that support your life outside of PT appointments. Having better posture now may deliver instant relief. It can also prevent chronic pain down the road.
Are you wondering if postural training is right for you? Let’s talk about it. Contact our team today for more information or to schedule an initial appointment.