Do These 2 Exercises For Better Posture

First things first, what exactly is posture? Posture is essentially just how you hold your body (1).

There are two types of posture (1):

• Dynamic Posture: how you hold yourself when you are moving, like when you are walking, running, or bending over to pick up something.
• Static Posture: how you hold yourself when you are not moving, like sitting, standing, or lying down (including sleeping).

It is important to ensure you have good dynamic and static posture.

The key to good posture is the position of your spine. Your spine has three natural curves—at your neck, mid-back, and low back (2). Correct posture should maintain these curves but not increase them. Your head should be above your shoulders, and the top of your shoulder should be over the hips (1).

Good Standing Posture:

• Keep your feet flat on the ground, shoulder-width apart.
• Slightly bend your knees to distribute your weight evenly.
• Engage your abdominal muscles.
• Keep your head above your shoulders and your shoulders over your hips.
• Keep your chin parallel to the floor.
• Keep your shoulders relaxed and drawn down and back.

Good Seated Posture:

• Support your back with a chair or lumbar support.
• Keep your knees at the same height as your hips or slightly lower.
• Keep your thighs and hips supported by a well-padded seat.
• Keep your shoulders relaxed and your elbows close to your body, bent at about 90 degrees.
• Keep your wrists and forearms straight and in a neutral position.
• Keep the top of your screen at or just slightly below eye level.
• Keep your head level and in line with your torso.

One last note before we get into the moves. It’s important to understand why posture matters. Good posture isn’t just about standing up straight; it’s about aligning your body so that your muscles, joints, and spine work efficiently.

When your body is properly aligned, it reduces strain on your muscles and ligaments, prevents injuries, and helps you move more easily. Ignoring your posture can affect your overall health and set you up for neck and shoulder strain, back pain, and even joint damage (3). You may dismiss the discomfort for a while, but it’s your body’s way of getting your attention.

Think of it this way: If you went to the gym and did strenuous leg exercises five days a week, your legs would feel overworked and sore. Sitting at a desk every day can bring about similar results. It forces you to overwork the muscles in your neck and back.

In addition to muscle and joint pain, poor posture can also cause (4, 5, 6):

• Poor circulation
• High blood pressure
• Digestive problems (slow digestion, constipation, etc…)
• Headaches
• Bad mood

Follow along with Dr. Chad Walding, DPT as he leads you through these two simple exercises for better posture.

Quadruped Thoracic Extension

Get in position:

• Get into a quadruped position with the knees under the hips, the hands under the shoulders, and the spine in a neutral position.
• Place one hand on the back of your neck. Do not pull down or put pressure on the neck with your hand.

How to do this stretch:

• Start by rotating your body, leading with your eyes, head, and shoulder as far down toward your hand as you can.
• Then reverse the motion, guiding your eyes, head, and shoulder upward as much as possible.
• Match your breath with the movement. Exhale as you rotate inwards, and inhale as you rotate outwards.

Remember to keep the opposite arm in position with the elbow extended while you move in both directions, and try to keep your lumbar, thoracic, and cervical aligned throughout the rotation.

Alligators

Get in position:

• Lie on your side with your knees bent to 80-90 degrees.
• Place your arms in front of you in front of your chest with your hands together.

How to do this stretch:

• Lift your top arm up and over your body towards the floor behind you drawing a semicircle.
• Let your trunk roll with the movement
• Hold at the end of the motion for a second or two.
• Then reverse the semicircle motion until you are back at the start.
• Match your breath with the movement. Inhale as you rotate outwards, and exhale as you rotate inwards.

For the best results, aim to do these exercises every day. You can do them first thing in the morning to wake up your muscles and get your spine moving or at any point during the day when you feel tension building up. They only take a few minutes, so they’re easy to fit into even the busiest schedule.

Native Note: It’s always best to talk to your doctor or healthcare provider before starting any new exercise or stretching routine.

While these two exercises can make a big difference in your posture, there are other small habits you can adopt to maintain better alignment throughout the day:

1. Mind your desk setup: If you spend a lot of time working at a computer, make sure your monitor is at eye level, your chair supports your lower back, and your feet are flat on the floor. Adjust your setup to prevent slouching.
2. Move throughout the day: Sitting for long periods can wreak havoc on your posture. To prevent stiffness, try standing up, stretching, and walking around for a few minutes every hour.
3. Engage your core: A strong core is essential for maintaining good posture. Incorporate core-strengthening exercises into your routine to support your spine.
4. Be mindful of your posture: Throughout the day, check in with your posture. Are your shoulders slouched forward? Is your head jutting out in front of your body? Remember to stand or sit tall with your shoulders back and your head aligned with your spine.