Exercises to Improve Your Posture

Maintaining good posture takes work. Long workdays (and weekends) spent sitting, hunching over phones, tablets, and laptops, and long commutes to the office take a toll. Fortunately, there is always time to fix your posture.

Chiropractors take an overall, full-body approach to help with posture. They use chiropractic adjustments to correct spinal misalignments, which cause pain, muscle spasms, and poor posture.

Chiropractors are especially well suited to correct bad posture. Although they deal with the entire musculoskeletal system, chiropractors spend most of their time ensuring the spine is healthy. Because when the spine is healthy, the rest of the body tends to function better.

Correcting your posture isn't just about looking better, standing taller, and feeling more confident. It's also about your health in general. People with poor posture constantly put extra pressure on the discs in the spine, which increases the risk of back pain and injury.

Posture correction is usually a process that takes time. Depending on the severity of your poor posture, you could be standing up straighter in just a few weeks. If you're experiencing pain from poor posture, chiropractic care can provide relief in as little as one to three sessions.

But posture correction isn't all about chiropractic visits. You can do things on your own time to help correct the imbalance.

The length of time it takes to correct your posture depends heavily on the severity of your condition. While not an overnight fix, chiropractic can significantly improve your posture and pain levels. Once you have addressed the mechanical causes of your poor posture, you will still need to work on your posture "habits."
There are many causes of poor posture. Improper lifting can contribute to bad posture. Often it isn't just one thing but a combination of the following: stress, lifestyle, mood/emotions, weight gain, pregnancy, carrying heavy backpacks, and wearing high heels.

Therefore, fixing posture is more complex than just remembering to stand up straight.

Many people only realize they have bad posture once they start experiencing pain or stiffness. Posture is something most of us are conscious of once it needs fixing. So, here are some signs you have bad posture: Regular headaches, pain in the front of the shoulders, neck pain, stiff upper back, rounded upper back (also known as a Dowager's Hump), rounded shoulders, and forward head position

There are different types of poor posture. Each of these requires slightly different methods to fix. Below are some common types of poor posture and exercises that can help.

Forward head posture, also called "tech neck." It's often the result of leaning the head and neck forward to look at our phone, read a book, or type on a keyboard.

Lateral Neck Stretch
Sit (or stand) in a chair with good posture, meaning your shoulders back and your head in a neutral position. Tilt your left ear sideways toward your left shoulder, keeping the right shoulder relaxed. To increase the stretch, grasp the bottom of your chair with your right hand. Stretch to both the left and right, switching hands as needed. Hold this stretch for at least 30 seconds for 2-3 sets. Then, switch directions. Keep your upper body relaxed and pain-free.

Neck Rotation Stretch
Again, sit in a chair, avoiding poor posture. Ensure the neck is neutral (slightly tucked) before starting. Rotate your head to the right, looking over your right shoulder. When you can't go any further, place your left hand on your cheek and gently apply pressure and hold. Do not force this stretch, and keep your neck neutral. Hold for 5-10 seconds, then switch to the other side. Repeat 10-20 times total on each side.

Fixing tech neck is generally a matter of muscle strengthening and spinal alignment combined with good habits. Set the alarm when reading or working on the computer. Spending 30 to 40 minutes at your computer without changing position is best.

"Hunchback" posture is another term for kyphosis, which can result from poor posture (slouching) or be congenital. Either way, this is usually characterized by rounded shoulders, creating a hollow chest and an unnaturally round upper back. Another term for this is Dowager's hump. Either way, chiropractic can help. People with a "hunched" back due to poor posture can benefit significantly from chiropractic care. Exercises to support this include:

Chest Stretch
Stand sideways in a doorway or door and stand tall. Bend your elbow 90 degrees and raise it to shoulder height, hands facing forward. Next, press your forearm on the doorway and lean forward. You want to feel this stretch in your chest. Hold this position for one minute and then repeat with the other arm.

Upper Back Isometric Exercise
Lie on your stomach, facing the floor, and your arms straight in front of you. Pull your elbows at your sides as much as you can. Hold in this position for 5 to 10 seconds, and then return your arms in front of you. You should feel the contraction in your back muscle when you hold this position. Next, lift your chest a few inches off the floor to engage your back muscles more efficiently.

Poor posture can cause all kinds of problems throughout the body. It can make one's shoulders uneven, cause hip misalignments, and weaken the spine's structure. Many people who suffer from bad posture also suffer from back pain. They have trouble sleeping with back pain and doing everyday activities that give their lives meaning.

For better or worse, we are going to continue using technology. It isn't the enemy. Just like pie, alcohol, or sunlight, moderation is key. For starters, limit your phone and tablet time, and most importantly, move! "Motion is lotion"! We were designed to move, not to spend our days sitting in front of a computer or steering wheel. Set a timer for yourself to get up, walk, do some jumping jacks, stretch, or do anything that doesn't involve sitting! Any position can become painful if held for too long. The exercises listed above, along with chiropractic adjustments, can all help to improve your posture.