*Postural Strengthening Exercises
The following exercises are designed to
strengthen muscles that may be compromised
by poor posture. The exercises should
be performed slowly, and gradually progressed.
If any of them feel uncomfortable, consult
a physician or therapist before continuing.
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WAXING
- Sit
up straight with elbows at sides and
bent to 90 degrees (right angle).
- Push
shoulders together and down, with palms
facing the floor.
- Make
a waxing motion in the air while maintaining
the above position. **Keep elbows "glued"
to sides while completing motion.**
- Do
this for 20 seconds. Repeat 4 times.
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WALL ANGELS
- Stand
against wall with feet shoulder width
apart.
- Gently
press low back against wall.
- Place
back of elbows, forearms, and wrists
against wall.
- Bring
arms up and down slowly in a small arc
of motion while keeping elbows in contact
with wall.
- Do
this 10 times.
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SIDELYING SHOULDER EXERCISES
- Lie
on either side with your arm resting
against your side.
- Bring
hand up to ceiling and back down slowly.
- As
arm comes up, your shoulder blade should
move back towards other shoulder blade.
- Do
3 sets of 5-10 repetitions.
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PRONE LYING SCAPULAR EXERCISE
- Lie
on stomach on a pillow, with forehead
resting on a rolled towel to keep neck
in neutral.
- Bring
arms out to sides with elbows bent to
90 degrees.
- Lift
arms up while squeezing shoulder blades
together.
- Hold
each 3-5 seconds, and do 3 sets of 5-10
repetitions.
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THERABAND ROWS
- Sit
up straight on a chair.
- Keep
elbows very close to sides and pull
back on a resistive band as shoulder
blades come back and down.
- Return
to start position slowly.
- Do
3 sets of 5 repetitions.
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ISOMETRIC ABDOMINAL EXERCISE
- Sit
in chair with back supported.
- Tighten
stomach as if someone were going to
punch it.
- Press
fingers into abdomen and tighten abdominals
even more to resist pressure of fingers.
** keep breathing!!!**
- Hold
15 seconds. Repeat 5 times.
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WALL SLIDES
- Stand
with buttocks, and back against wall.
- Bring
feet to 12" from wall. **Keep back against
wall.**
- Lower
down until knees are bent to about 60
degrees keeping abdominals tight.
- Raise
back up to where knees are slightly
bent.
- Do
3 sets of 10 repetitions.
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SIT TO STANDS
- Sit
at edge of chair with feet slightly
behind knees.
- Stand
up while keeping neck erect and spine
erect. Your back should not bend forward.
- Immediately
return to sitting, but do not put full
weight on chair.
- Do
3 sets of 10 repetitions slowly.
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