5 Easy Exercises to Improve Your Posture
Good posture can improve your breathing, reduce back, neck or shoulder pain, increase your energy and reduce fatigue. Below are 5 simple exercises that may improve posture. Consult your physiotherapist before starting a new exercise program or if you experience pain during these exercises. For a personalised exercise program, book an appointment with a physio at Northern Districts Physiotherapy & Sports Injury Clinic in West Ryde.
Cat Cow Pose
The ‘cat cow exercise’ is gentle, low impact stretch, commonly performed in yoga practices. Start on the floor with your knees beneath your hips and arms supporting your body directly under your shoulders. In this starting position, imagine your back and neck form a straight line, parallel to the ground.
Gently move your chin towards your chest and push your back towards the sky. Next, slowly move your stomach towards the ground and head towards the sky. Repeat this cat, cow movement at least 4 times.
Shoulder Blade Squeezes
To complete a shoulder blade squeeze, stand or sit up straight, looking forward. In a slow, engaged movement, squeeze your shoulder blades together. Hold for at least 3 seconds, release and repeat 10 times.
The Chin Tuck
This simple movement can be completed anywhere, anytime. Sit or stand with a straight back and neck. While maintaining a straight back, tuck your chin towards your chest. Complete this exercise gently with the aim of feeling a mild stretch. Hold for 3 seconds and complete at least 10 times.
Lumbar Spine Rotation
To complete a lumbar rotation, start by lying on your back on a comfortable surface. Your feet should be flat on the ground and knees bent, with your arms out to the side, making a 90-degree angle with your body. To stretch, move your knees over to the right and look towards the left. Next, stretch in the other direction. Complete this at least 3 times each side and hold the stretch for 10 seconds.
Chest/ Shoulder Stretch
For an effective chest stretch, find a stable pole or wall to use as an arm support. Put your arm out directly to the side, with your palm facing forwards and on the wall. Next, lean outwards, away from the wall, feeling a stretch through your arm, shoulder and chest. Complete this movement gently, ensuring you keep your arm straight. Hold for at least 15 seconds and ensure you stretch both sides.
These simple exercises are excellent for strengthening and stretching the muscles that support good posture. The team at Northern Districts Physiotherapy & Sports Injury Clinic proudly treat a range of conditions, providing quality physio care to local West Ryde residents.
