5 ways to help improve your posture

I think the major problem in today’s society is POSTURE! Did you know as a baby we knew how to sit and pick up things properly, so what happened in between? We are busy working at our office desk all day, staring at our computer/phone screen or just getting lazy in the way we pick things up.

I massage so many people with upper back and neck problems so what do we need to do to help prevent this? We need to fix our pecs, posture and look after our muscles more!

Here are 5 ways to help improve your posture!

Stretching your pecs

If your shoulders are pulled forward and you get upper back pain, try focusing on your pecs and give them a stretch! Lengthening out your pec muscles/chest will help pull your shoulders back and help your posture.

These stretches are my favourite but simple stretches to do. All you need is a doorway.

You want to stretch through mid pecs and upper pecs.

Picture 1

Place your elbows on the door frame and in line with your shoulders and then walk forward until your feel the stretch through your pecs.

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Picture 2

Place your elbows on the door frame and then slowly edge them up more in line with your ears.  Then walk forward until you feel the stretch through your chest.

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Each stretch hold for 2mins. Completely Daily.

Strengthen your upper back

Strengthening your  upper back will help build the muscles through the back that help keep your posture upright.

Shoulder Squeezes

Place your elbows by your side in a L shape. Then draw your elbows back and squeeze in between your shoulders. Imagine there is a pencil in between your shoulders and you are trying to hold that pencil there. As you take your elbows back also slightly lift your chest and draw your shoulder down. Hold for 15secs x 4 completing daily for a t least 10 days.

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YWTL

YWTL is a great posture reset exercises which help readjusts your posture but also builds strength in your upper back. It’s similar to the YMCA hahaha

Y – Arms out wide and straight. Now draw your shoulders down and squeeze your shoulder blades together.

W – Elbows are in by your side, fingers pointing up and palms facing in. Now draw your shoulders back and squeeze your shoulder blades together.

T – Arms are out straight, palms are facing up and arms are slightly below your shoulders. Now draw your shoulders back and squeeze your shoulder blades together.

L – Elbows are in tight  by your side and palms facing up. Now pull your elbows in towards you and squeeze your shoulder blades together.

Each letter should be held for about 10-15secs. Complete this once daily or a couple of times a day if you sit at a desk. It’s a great tool to use to get away from your desk for a couple of minutes and rest your posture.

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Massage your pecs

Massage and releasing your pecs are a great way to help loosen up those tight muscles which in turn will help your posture.

Here is a VIDEO on how to use the massage ball on your pecs. If your posture is bad and your pecs are tight then I would suggest to do this every day for the next 14 days at least. Then as you find the ball ‘hurts’ less this means your muscles are loosening up you can drop down to a couple times a week.

Posture Medic

Posture is a great tool to help remind you to correct your posture.

Here is a link to learn more about POSTURE MEDIC. I will be stocking these in clinic early 2019 but for now you may want to buy your own online.

Adjust your posture

Ever wondering on what simple things you can do to help adjust your posture?

Watch this VIDEO on how to simply adjust your posture on an everyday basis.

And of course I will add in an extra tip…………

GET A MASSAGE! releasing the muscles through massage can improve your posture dramatically, I have seen this with my own eyes.

I hope this has given you a few tools to walk away with and you will be sitting and walking straighter in no time!

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