3 simple exercises to help improve your posture

​If you read my previous post on the Bruggers relief position, I hope you have tried it and put it to good use.  If you haven’t seen it, you can read it here. In this post, I want to expand on the Bruggers relief position and show you 3 simple exercises to do to help improve your posture and counteract the negative effects of the sitting most of us do on a daily basis.  Continue reading to see the exercises.

two of the three exercises require the use of a simple resistance band. I sell them in the practice or you can pick them up from some sporting goods stores.  They are quite cheap but can give you a wide variety of uses and are great for taking to work.  For the purposes of these exercises, a low resistance is all you need.

As I discussed in the last post, when we sit a lot, we often end up in the hunched over, rounded shoulders head forward position.  The Bruggers Relief Position is basically the opposite of that.  These exercises take the Bruggers Relief position to the next level by applying some resistance and activating the muscles that aren’t being used in the slouched position.

Exercise 1: The Extensor Drill

1. Use a low resistance band and tie the ends together to create a circle the width of the shoulders. (when you tie the ends together, it’s fairly easy to untie them again)
2. Sitting or standing, move into a good postural position (chest up, shoulders back and down, head tall, chin tucked in slightly)
3. Put your hands inside the band and spread your fingers as wide as you can.
4. With your elbows by your side, flexed to 90 degrees and shoulders relaxed, rotate your hands out wards as far as you can, whilst keeping the elbows next to the body.
5. Hold this position for at least 30 seconds and repeat several times.  Make sure you are breathing well during this exercise and your shoulders are relaxed down.
6. Relax

When you relax, you will feel as though your shoulders will want to stay in the good position.  This exercise really stimulates the extensors of the body.  This is important as the normal slouched position is flexion dominant.

Exercise 2: The Star Drill

1. Start by standing with good posture.
2. Hold a resistance band in your hands with the palms facing downwards and arms stretched out in front of you, hands at shoulder width apart.
3. Pull the band apart keeping the elbows straight and squeezing the shoulder blades together. 
4. Return to the starting position with controlled movement.
5. Next, pull the band apart by moving one arm up and the other arm down in a diagonal direction.
6. Return to the starting position with controlled movement.
7. Next, the opposite diagonal direction.

With the star Drill it is recommended that you do 5-7 complete movements for 2-3 sets.  I learnt about this exercise from The Sitting Solution.  For more exercises like these and a good more in depth program to follow, please check out their website.

 Exercise 3: The Standing Wall Angel
This exercise requires no equipment, just a wall. Here is how to do it:

1. Stand with feet approximately 15cm from the wall, shoulders back, and the arms, head and buttocks flush against the wall.
2. Start the arms out the sides and bent at the elbows (the “don’t shoot” position).
3. Place the back of the hands on the wall.
4. Flatten the back against the wall with a sternal crunch.
5. Slowly move the flexed arms along the wall up and down WITHOUT shrugging the shoulders or poking the chin.
6. Work up to doing 3 sets of 10 repetitions.

When you try this exercise you will see how hard it is to do it properly.  If we have areas of restriction in the spine and reduced mobility, this exercise will often show it up.  Try it and see what you think.  If you do find restrictions and as you can see in the photos below, I definitely have them, it will give you something to work on to help improve your function.  I find this exercise particularly hard due my spinal curve.  I have a mid thoracic curve to the right side which causes flaring of the right scapula and an increased spinal curve.  You can see how my lower ribs are flaring out.  This is something you should try to avoid with this exercise.  However, you have to work with what you have.  You can also do this exercise on the floor.  It makes it a bit easier as you don't have to fight against gravity.  If you have any questions about this exercise, please ask.

Note: As with any exercise program, if pain is present please stop and consult your health professional.

These simple exercises are designed to help stimulate and activate the muscles in your upper back and shoulders.  These muscles are the ones that aren’t used much when we sit, especially in a slouched position. It is great to incorporate these exercises into your workday somehow.  You may look a little weird in the office, but your body will definitely thank you for it.

References

• http://www.sittingsolution.com
• http://corewellnessinstitute.com