Posture Strengthening Exercises

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

  • Waxing
  • waxing

    -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.

  • Wall Angels

  • -Stand against wall with feet shoulder width apart. 

    -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

     

  • Side Lying Shoulder Exercise

  • side_lying_shoulder_exercise

    -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.

  • Prone Lying Scapular Exercise

  • prone_lying_scapular_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.

  • Theraband Rows

  • theraband

    -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.

  • Isometric Abdominal Exercise

  • Isometric Abdominal Exercise

    -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

  • Wall Slide

  • wall_slides

    -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.

  • Sit to Stands

  • sit_to_stands

    -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.