When posture is neglected due to the activities of daily living, the body is likely to find the least strenuous way to perform its tasks. Unfortunately, this may mean a rounded back and inefficient use of our musculoskeletal system. How can you remedy this? Commit yourself to performing these three exercises regularly and your spine will thank you.
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Exercise One: Seated Straight Arm Scapula Retractions
This exercise strengthens the upper back.
How to do it:
- In a seated position extend your arms so that they are parallel with the floor.
- While keeping the arms extended pull your shoulder blades together without allowing your elbows bending or shoulders to shrug.
- Hold the retracted position for 3-5 seconds before releasing.
- Repeat 12-15 times.
Exercise Two: Alternating Bird Dog
This exercise strengthens the core and lumbar spine.
How to do it:
- On your hands and knees, position your hands under your shoulders and knees under your hips.
- Extend your right arm and reach forward; at the same time, straighten your left leg backward.
- Hold this position for 3-5 seconds before returning to the starting position.
- Repeat with the left arm and right leg.
- Alternate sides for 7-10 repetitions.
Exercise Three: Neck Retraction / Chin Tucks
This exercise strengthens the cervical spine extensors and the cervical spine flexors
How to do it:
- In a seated position align your chin parallel with the floor.
- Pull your head backward.
- Hold the retracted position for 30 seconds.
- Repeat 2-3 times.
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Robert Sorenson, MA, CSCS, CSPSCertified Strength and Conditioning Coach (NSCA - CSCS), Certified Special Population Specialist (NSCA - CSPS), Exercise Physiologist, GerontologistAs an Exercise Physiologist and Gerontologist at Moorings Park, Robert has observed a correlation between postural health and quality of life in the older population. He believes those who work to correct their posture will lead longer, happier, and healthier lives. |
