Our posture is an easy way to view what is going on internally with our bodies. It gives us a good indication of our health; imbalanced and improper posture tells us there are problems and issues going on at a deeper level. “Posture affects and moderates every physiological function from breathing to hormonal production. Spinal pain, headache, mood, blood pressure, pulse, and lung capacity are among the functions most easily influenced by posture.” We need to be aware of our forward head posture especially because the stress of improper biomechanics leads to stretching and deformation of delicate ligaments. Proper position of your body will allow relaxation of muscles, ligaments, and tissues. When your body is in perfect balance, you will not only be pain-free but also function at your absolute best.
The following examples are postural exercises, which you and your family can perform daily.
HEAD RETRACTION
Begin seated, or standing, looking forward with shoulders back with good neutral posture. Activate core muscles. Attempt to draw head directly backward. Maintain level head position. Do not tilt head up or down. Hold for two seconds. Return to the start position. Beginners should start with 3 sets of 10 repetitions.
SHOULDER RETRACTION
Begin standing in good posture. Shoulders should be back and head up. Bend elbows to 90 degrees and keep elbows near sides. While maintaining good posture, draw shoulders back squeezing shoulder blades together. A stretch may be felt in the chest and front of shoulder. Do not allow shoulders to raise upward. Hold for 5-10 seconds. Beginners should start with 3 sets of 5 repetitions.
DOORWAY CHEST STRETCH
Place forearm on wall, or doorway, with elbow bent at 90º. Elbows should be slightly below shoulder level. While maintaining forearm contact, lean body into doorway until gentle stretch is felt in the chest and shoulder. Hold for 20-30 seconds. Beginners should start with 3 repetitions on each side.
STANDING HIP FLEXOR STRETCH
Begin standing in front of a chair about 18 inches away. Place one foot flat on the chair seat. Slowly allow hips to glide slightly forward until a gentle stretch is felt on the front of straight leg. Hold for 20-30 seconds. Beginners should aim for 3 sets each on each side.
GLUTE HIP BRIDGE
Begin lying on the floor, facing up. Bend knees so feet are firmly on floor and arms extended to sides. Activate core muscles. Lift hips off the floor to attain a bridge position with knees, hips, and shoulders in alignment. Slowly return to start position. Repeat for prescribed repetitions and sets. Initially, you may develop some cramping in the back of the thigh. A simple hamstring stretch, before and after, may prevent this from occurring. Beginners should aim for 3 sets.
Postural exercises, along with chiropractic care is the best way to balance your body. Take control of your health, play an active role. Get your spine adjusted by your chiropractor and do your part by strengthening and exercising your muscles and ligaments outside of the chiropractic clinic. Let us know if you are searching for a chiropractor in Fort Collins, Colorado. We see people of all ages and help them address postural, structural and functional issues which affect their health.
The original post of these exercises can be found at Circle of Docs, along with more research on why proper posture is vital to your health.
