X

3 Exercises to Improve Your Posture!

3 Exercises to Improve Your Posture!

With most of us having desk jobs and working from home these past few years, our postures need a little TLC!

Our bodies crave movement, so when we stay in a position for more than an hour, this allows for our muscles and joints to stiffen up. Movement lubricates our joints and increases blood flow to our muscles.

So, I challenge you to try these easy exercises daily for the next 2 weeks and I guarantee you should feel a lot less stiff!

Take a read below for a walk-through on how to complete these exercises:

  1. Wall Openers

Start by taking a lunge stance sideways against a wall. The knee closest to the wall will be at a 90-degree angle while the closest arm will be pressed straight against the wall. Using your other arm, begin rotating and opening your chest (preparing for a big hug) while your body stays pressed against the wall. When bringing your arm back to centre, do not touch your other hand. Be sure to keep the hips in neutral, tighten that core and breathe generously through the belly while completing this exercise. Repeat each side 8-10x, 3 sets or as tolerated.

  1. Modified Cat Stretch

Start with heels pressed against your buttock, bring your arms forward and begin by arching the middle of your back up to the ceiling like an angry cat. Return to neutral and repeat. Perform this exercise in a slow and controlled manner. Perform 8-10x, 3 sets or as tolerated.image-two

  1. Modified Bruegger’s Stretch

Sit at the edge of your chair, tuck your chin in and backwards (not forwards!), bring your shoulder back like you are trying to squeeze a pencil between your shoulder blades and palms facing forward. While holding this position, lengthen each arm individually to get a better stretch. Hold for 30 seconds or as tolerated.

* The testimonials present on this page are not in reference to our physiotherapy practice to be in compliance with the advertising standard of The College of Physiotherapists of Ontario.