Stretches to improve your posture

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Stretches to improve your posture

Article by Jason C. Steinle, DC

Director of Health and Harmony Chiropractic and Wellness Center
Evergreen, CO 80439
(303) 670 1001

Today, you and I live in a flexion dominated world. We bend forward to drive, surf the internet, write a note, take care of the kids, eat, and finish our taxes.Think about it. We are always bent forward. Unless you’re painting a lot of ceilings or you’re a Cirque Du Soleil performer chances are good your starting to slouch.

That’s right…like your parents.

Rounded shoulders, head forward, and that sway back that causes you to waddle. Well maybe you’re not waddling…yet.

Here’s what it looks like:

So what can you do to improve your posture?

The following three stretches will help reverse the slouching posture.

1. Door stretch–

A. Stand with your feet together inside an open door frame

B. Place your elbows or forarms on the inside of the door frame just above shoulder height

C. Step forward with your right foot into a lunge position. Push your chest forward until you feel the stretch equally on both sides.

D. Hold for 20 seconds, relax for 10 seconds, and then do again for 20 seconds

2. Towel stretch–

A. Roll up a towel so that it is 3-5 inches in across

B. Lay on a padded carpet and place the towel across the mid-back (middle of the shoulder blades)

C. Becareful not to have the towel placed across the shoulders or low back

D. Lay down with your arms out for 1-5 minutes.

3. Chin tuck

A. Tuck the chin in while gently lifting the back of the head up and back

B. Hold for 20 seconds, relax, and repeat

These are three good stretches that can be done daily. The key for posture improvement is consistancy. I recommend doing these stretches at least 4 times a week.

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