Posture Strengthening Exercises

Are you slumped in your chair as you read this? If so, this section was made for you!

  • Sit up straight with elbows at sides and bent to 90 degrees (right angle)Waxing. 
  • Push shoulders together and down, with palms facing the floor.
  • Make a waxing motion in the air while maintaining the above position.
  • Keep elbows "glued" to sides while completing motion.
  • Do this for 20 seconds.
  • Repeat 4 times.

waxing

  • Stand against wall with feet shoulder width apart.Wall Angels. Wall Angels2. 
  • Gently press low back against wall.
  • Place back of elbows, forearms, and wrists against wall.
  • Bring arms up and down slowly in a small arc of motion while keeping elbows in contact with wall.
  • Repeat 10 times.

wall_angels_1 wall_angels_2

  • Lie on either side with your arm resting against your side.Side. 
  • Bring hand up to ceiling and back down slowly.
  • As your arm comes up, your shoulder blade should move back towards other shoulder blade.
  • Do 3 sets of 5-10 repetitions.

side_lying_shoulder_exercise

  • Lie on stomach on a pillow, with forehead resting on a rolled towel to keep neck in neutral.Prone. 
  • Bring arms out to sides with elbows bent to 90 degrees.
  • Lift arms up while squeezing shoulder blades together.
  • Hold each 3-5 seconds, and do 3 sets of 5-10 repetitions.

prone_lying_scapular_exercise

  • Sit up straight on a chair.Theraband. 
  • Keep elbows very close to sides and pull back on a resistive band as shoulder blades come back and down.
  • Return to start position slowly.
  • Do 3 sets of 5 repetitions.

theraband

  • Sit in chair with back supported.Isometric Abdominal Exercise. 
  • Tighten stomach as if someone were going to punch it.
  • Press fingers into abdomen and tighten abdominals even more to resist pressure of fingers.
  • Keep breathing.
  • Hold 15 seconds.
  • Repeat 5 times

Isometric Abdominal Exercise

  • Stand with buttocks, and back, against wall.
  •  Bring feet 12" from wall. Keep back against wall.Wall Slide. 
  •  Lower down until knees are bent to about 60 degrees keeping abdominals tight.
  •  Rise back up to where knees are slightly bent.
  •  Do 3 sets of 10 repetitions.

wall_slides

  • Sit at edge of chair with feet slightly behind knees.Sit to Stand. 
  • Stand up while keeping neck erect and spine erect.
  • Your back should not bend forward.
  • Immediately return to sitting, but do not put full weight on chair.
  • Do 3 sets of 10 repetitions slowly.

sit_to_stands