3 Stretches to Improve Posture at Work
Have you noticed that your neck and spine are starting to slouch these days? If so, then it’s directly related to the number of hours you sit at your work desk each day.
Back pain is no joke. Fortunately, there are many different stretches to improve posture and get you back on track. Pair them with frequent visits to Rangeline Chiropractic, and you’ve got a recipe for success!
See below for 3 stretches you can perform right now and start to fix your posture until your next chiropractic appointment.
Note: All of these exercises—plus a wave of other useful information—can be found in our FREE e-book “How to Improve Posture at Work”. Be sure to download a copy!
1. Cervical Translation – 3 sets x 10 reps
Start this exercise by placing 2 fingers at the front of your chin; push your chin back into your neck so that it tucks in. Make sure your face remains facing forward—not down—as you tuck your chin.
Tuck your chin in as far as possible while remaining comfortable. Once you find that spot, hold it there for 1 full second—“1 Mississippi”—then slowly release it to its starting position. This completes 1 rep.
For best results, try performing 3 sets of 10 reps for the cervical translation exercise each day.
It’s a tremendous help to the natural curvature of the neck.
2. Shoulder Blade Squeeze – 3 sets x 10 reps
To perform a Shoulder Blade Squeeze, place your arm into a “W” position—face your palms forward, then bend your elbows so they’re pointed towards the floor.
Slowly bring your shoulder blades together, as if someone were pulling your hands behind you. Once you squeeze your shoulder blades, push them down.
Once your shoulder blades are squeezed and in the down position, hold this position for 5 seconds, then release—that’s 1 rep.
Side Note: Make sure you keep good head/neck position by tucking your chin in (just like you did in the cervical translation exercise).
3. Seated Side Stretch – 3 sets x 1 rep (10 seconds each side)
You’ve addressed the neck and back, now it’s time to loosen up those side muscles!
While sitting in your desk chair, sit up straight (90º angle) with your feet flat on the floor. Take your left arm and reach over to the right side of your body, making the shape of a “C”.
Hold this position at the top for 10 full seconds; focus on deep inhales and exhales as you wait, then release—that’s 1 rep. Perform the same sequence with your right arm.
Implement These Stretches to Improve Posture Today
Now that you have 3 helpful stretches to improve posture, don’t put them off any longer. Get them done each day and you’ll notice a significant difference!
Be sure to also read this article on how to cure constant headaches. There you’ll find helpful information on why you’re experiencing these chronic headaches.
Book your appointment online or by phone at 317-575-1115; we look forward to serving you further!
- Dr. Hillary Hushower
