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Three Exercises to Help Reverse Bad Posture

January 13, 2020

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.

 

Exercise One: Seated Straight Arm Scapula Retractions  

This exercise strengthens the upper back.

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How to do it:

  1. In a seated position extend your arms so that they are parallel with the floor.
  2. While keeping the arms extended pull your shoulder blades together without allowing your elbows bending or shoulders to shrug.
  3. Hold the retracted position for 3-5 seconds before releasing.
  4. Repeat 12-15 times.

 

Exercise Two: Alternating Bird Dog

This exercise strengthens the core and lumbar spine.

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How to do it:

  1. On your hands and knees, position your hands under your shoulders and knees under your hips.
  2. Extend your right arm and reach forward; at the same time, straighten your left leg backward.
  3. Hold this position for 3-5 seconds before returning to the starting position.
  4. Repeat with the left arm and right leg.
  5. Alternate sides for 7-10 repetitions.

 

Exercise Three: Neck Retraction / Chin Tucks

This exercise strengthens the cervical spine extensors and the cervical spine flexors

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How to do it:

  1. In a seated position align your chin parallel with the floor.
  2. Pull your head backward. 
  3. Hold the retracted position for 30 seconds.
  4. Repeat 2-3 times.

robert sorenson moorings park

 

Robert Sorenson, MA, CSCS, CSPS
Certified Strength and Conditioning Coach (NSCA - CSCS), Certified Special Population Specialist (NSCA - CSPS), Exercise Physiologist, Gerontologist

As 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.

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