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Poor Posture Exercises

Poor posture is considered to be one of the leading causes of back pain by chiropractors. For every inch the head tilts forward, it puts another 10 pounds of strain on the neck and shoulders. Fortunately, it is easy to correct posture by strengthening the trapezium and rhomboid muscles, which are the muscles that support the neck and head.

  1. Wall Push Ups

    • Wall push ups are an excellent alternative to a traditional push up because they reduce the strain on your arms, abs and back. The closer you stand to a wall, the easier they are to perform. However you must still perform the push ups utilizing proper form. Stand facing a wall with feet together. Your toes should be approximately two feet away from the wall. Place your hands against the wall at shoulder height, shoulder width apart and slowly lean against it. Lower your body until your nose touches the wall. Then push back to starting position.

    Shrugs

    • Shrugs are one of the best weight lifting exercises to build muscle in the neck and the region of the shoulder joint. Since this area is made up of a variety of bones, ligaments and tendons, it is where weight lifting injuries normally occur. Shrugs build up this area while using a limited range of motion to limit the possibility of injury. When doing this exercise, do not roll your shoulders; simply move them straight up and down. Stand with your feet shoulder width apart and arms at sides. Hold a dumbbell in each hand. Slowly raise and lower your shoulders.

    Shoulder Blade Squeeze

    • The shoulder blade squeeze is a simple exercise that can be done anywhere once it has been mastered. Doing it will not only help improve your posture, but will also increase the range of motion for your shoulder blades. The first time you perform this exercise, you should sit on a stool or armless chair. Sit upright, do not lean against the chair's back. Your arms should be at your sides with your elbows bent. Tuck your chin to your neck and raise your chest. Then slowly bring the shoulder blades together, bringing your elbows behind you. Keep your shoulders level as you do this. Do not lift your shoulders up toward your ears. Hold for two seconds and relax. Then repeat. Try to do several repetitions of this exercise a day. You can even do it while standing in the shower.

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