A HEALTHY BACK HAS THREE SPINAL CURVES
1. An inward curve at the neck (cervical lordosis).
2. An outward curve in the middle back (thoracic kyphosis).
3. An inward curve in the lower back (lumbar lordosis).
Good posture will help to maintain these natural curves, while poor posture does the opposite, causing stress on the joints, muscles and ligaments, and resulting in pain. These postural exercises aim to break the pain cycle and help to improve your healthy spinal curves.
These exercises are intended for patients of Waters Family Chiropractic and should not be performed without the assessment of a qualified primary healthcare professional such as a Chiropractor. If you have been prescribed these exercises but they cause an increase in pain, nausea or dizziness, then immediately cease the exercise and contact us here.
Postural Relief Exercise
1. Sitting up straight, lift your chest up to improve the natural curves of your spine.
2. Squeeze between your shoulder blades, taking your arms out wide with palms up.
3. Tuck your chin in towards your chest, keeping your head and eyes facing forward (giving yourself an attractive double chin).
4. Hold this position and take 3 deep breaths. Then relax! You should notice an immediate improvement in your natural posture, without feeling forced.
Postural Towel Exercise
1. Roll up a towel so that it lines up with the full length of your back and lay on it, with your head supported.
2. Tuck your chin, let your shoulders relax and let your arms turn out so that your palms face the ceiling with your hands relaxed and open.
3. Bend your knees with your feet on the floor so that you are balanced on the towel.
4. Relax on the towel for 5-10 mins, continuing to breathe normally.
Chin Tuck Exercise
1. Standing against a wall or laying on your back with a pillow under your head
2. Tuck in your chin and
push your head and neck into
the pillow (or against the wall).
3. Hold position for 10-20 seconds while continuing to breathe (this is the hard part). Aim to do 4-5 repetitions of this exercise with a short break in-between.
4. Relax and give yourself a pat on the back for doing some posture exercises today!