We all know that we should look after our posture - but there are a few problems. We know that poor posture is linked with conditions like neck pain, headaches and back pain, but we don't know where to start. We don't know which exercises we need to be doing, or if we will do more harm than good. Heck, we even know that we should be doing something, but can't be bothered to see someone and ask for tailored, individual advice.
We want to solve this issue. One of the primary problems that we treat here in our physiotherapy and massage therapy clinic at Terrace Physio Plus is headaches and neck pain. We want you to totally avoid this yourself, before it gets to the stage where you need to see someone. And, the truth is - it's easy!
Try these three simple exercises to improve your posture today. At least once a day, preferably multiple times - the more the better!
1. The Woodpecker (a.k.a. The Turkey)
Start in sitting, looking straight ahead. Keeping your eyes level, slowly tuck your chin towards your throat, giving you a double chin. Hold this for 3 seconds, and slowly relax back to normal (there is no need to poke your chin out further). You should feel a stretch up at the back of your skull. Repeat 10 times.
2. The Sternum Pointer (a.k.a. Flaunt It)
In a sitting position, link your fingers together just under your ribs. Simultaneously, squeeze your elbows and shoulder-blades together, while trying to point the bottom tip of your sternum up towards the ceiling. Hold this for 3 seconds, and slowly relax. You should feel a stretch in your mid-spine, and activity in your back and shoulder muscles. Repeat 10 times.
3. The Little Teapot (a.k.a. Don't Fall Off Your Chair!)
While sitting, grab ahold of your chair with your left hand next to your left pocket. Place your other hand on top of your head, and lean towards the right. Hold for 3 seconds and return to normal sitting. Repeat 5 times on each side. As you lean, you should feel a gentle stretch in the shoulder and neck that is hanging onto the chair. (And, do you feel like a little teapot, short and stout?)
So there you have it - 3 simple, quick exercises to get you moving (especially if you sit all day) and help to improve your posture. Stay tuned for our upcoming video series that will explain these further!
If you have any questions, or need to see a physiotherapist or massage therapist, we would love to hear from you on (02) 49831765 , or you can book an appointment online right now by clicking HERE. Enjoy your new-found mobility and flexibility!