by: Dr. Jeremiah Tibbitts

Proper posture is essential for maintaining good spinal health and preventing discomfort. Here are five exercises that can help improve your posture, along with informative explanations of how to perform them correctly:

Wall Angels:

• Stand with your back against a wall, feet shoulder-width apart.
• Bend your elbows at a 90-degree angle, with your upper arms parallel to the ground.
• Slowly slide your arms up the wall while maintaining contact with your elbows, keeping your back and head against the wall.
• Bring your arms as high as you comfortably can without lifting your shoulders.
• Lower your arms back down to the starting position.

This exercise improves shoulder mobility and strengthens the upper back muscles, helping to correct rounded shoulders.

Cat-Cow Stretch:

• Begin on your hands and knees in a tabletop position.
• Inhale as you arch your back, lifting your head and tailbone upward (Cow pose).
• Exhale as you round your spine, tucking your chin and tailbone (Cat pose).
• Alternate between these two positions, flowing smoothly with your breath.

The Cat-Cow stretch promotes flexibility and mobility of the spine, reducing stiffness and promoting a neutral spine position.

Plank:

• Start in a push-up position with your hands directly under your shoulders.
• Engage your core muscles and keep your body in a straight line from head to heels.
• Hold this position for 20-30 seconds or longer as you progress.

The plank exercise strengthens the core, which is essential for supporting a straight posture and preventing lower back pain.

Chin Tucks:

• Sit or stand with your shoulders relaxed.
• Gently tuck your chin toward your chest without tilting your head forward or backward.
• Hold for a few seconds and release.
• Repeat this exercise several times.

Chin tucks help counteract forward head posture, strengthening the neck muscles and aligning the head with the spine.

Thoracic Extension with a Foam Roller:

• Lie down with a foam roller placed horizontally under your upper back, just below your shoulder blades.
• Support your head with your hands, keeping your elbows pointing outward.
• Slowly arch your upper back over the foam roller, extending your thoracic spine.
• Hold this position for a few seconds and return to the starting position.

This exercise increases mobility in the upper back, helping to improve thoracic posture and reduce hunching.

Remember to perform these exercises regularly and consult with a healthcare or fitness professional if you have any underlying medical conditions or concerns about your posture. Gradual progress and consistency are key to achieving lasting improvements in your posture.