![]() Complete 3 sets of 10 reps in a session or as part of your warm up.Īssume a start position, whether sitting, standing or lying prone. Relax the band, then create tension by squeezing the shoulder blades without shrugging your shoulders. ![]() Place the band in your hands and raise your arms to about shoulder height. This motion consists of pinching the shoulder blades (scapula) together as if you were going to squeeze a pencil or finger placed between them in the center of your back. Resisted external shoulder rotations or Scapular retractions.Hold that position for approximately 10 seconds and repeat this stretch for two to three minutes on each side. Bring your hand together and gently rotate with your arm and torso until you feel a stretch across your chest and/or your upper to the mid-back. Bring your arms straight into a 90 degree position of whatever side you are lying on. This will make sure that you are not rotating your lower back avoiding rotating your lower back helps to isolate and accentuates thoracic rotation, which is the cause of many posture problems. These three exercises can help put you in a better position and prime you to engage the proper muscles to decrease pain.įor the open book stretch, lie on one side and make sure to bend your hips and knees at 90 degrees. Three posture exercises for better posture This leads to increased strain in the joints and overuse of the muscles in the back of neck and upper shoulders. In a slouched position, your head competes against gravity rather than sitting on top of your shoulders. If your set up at home does not look like this, for instance if you are sitting slouched on the couch or in bed, then increased stress is placed into the joints and muscles. This creates a line column of support in your head, neck, shoulders, spine and through your hips to relieve tension and keep your body feeling better. Ideally, if someone were to look at you from the side, the center of your ear should be over the center of your shoulder which is over the center of your hip. At home we may not have this support and bad habits we develop at our offices become worse at home. Typically these are the role of an ergonomics specialist physical therapist at your Washington, DC office, often outsourced through human resources. Posture and desk set up are very important when trying to decrease strain and pain into your neck, low back, shoulders and hips. However when the couch or bed is nearby, many of us forget how important following a physical therapy exercise program can be to our ergonomic happiness. Whether you are home because of COVID-19 or a regular teleworker, ergonomics is just as important as it is at your Washington, DC area office. Three exercises that can help with your posture and ergonomics are open books, scapular retractions, and neck retractions or chin tucks.
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