Exercises to get you to “Posture Perfection”

As an ergonomic assessment specialist, when I go out to different companies, one of the first things I notice about employees with back pain is their not-so-pretty posture.  Staying seated for long periods of time or working with improper body mechanics only exacerbates the problem.   Poor posture can also negatively affect your breathing and digestion.

Whether you are looking to eliminate back pain or sharpen your image, there are many benefits to focusing on posture daily.  Eliminating slouching from your daily routine can bring results within a week. Since sitting pretty doesn’t come naturally, here are a few different posture exercises that will help you or your employees stand taller so you can give a proud “Salute” this Fourth of July.

Practice these 20 minutes per day:

1. Downward Dog: Warms up abdominals and shoulder muscles. Also stretches calves, lower back muscles and hamstrings.

• Hands are placed on the floor.
• Attempt to get your feet as flat as you can.
• Stay in this position for 1 minute.

 

2. Hip Lift: Warms up the ham strings and pelvis to provide support for natural curvature of the spine.

• Lie on your back near a wall.
• Place your feet on the wall with knees and hips at a 90 degree angle.
• Place a small towel or roll between your knees for back support.
• Engage abdominal muscles and push heels into the wall.
• Lift your hips 1-2 inches from the floor pressing your feet into the wall.
• 10-15 repetitions.

 

3. Reach Through: Stretches and relaxes shoulders, lateral abdominal muscles, and lower back.

 

• Assume table top position.
• Rest on your elbows.
• Point one arm toward ceiling, then reach it through the opening of your other arm and torso.

 

 

4. March and Reach: Loosens long back muscles, improves balance, and strengthens gluteal muscles.

• Stand with feet hip width distance apart.
• Raise your right or left arm.
• Shift your weight onto one foot and bring the opposite knee up to hip level, bringing down the arm that was raised to connect the elbow with the lifted knee.
• Do 5-10 repetitions, alternating sides every other time.

 

Have a happy and safe 4^th of July!!!

~Pam