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Posture Exercises

Poor Posture is when your body is not held straight in regards to your plumbline. Proper posture is when your anatomical position is lined up with the plumbline, as noted in our Photos.

Poor Posture can come in the form of headaches, rounded shoulders, neck stiffness, neck pain, eye disturbances, "between the shoulder" pain/stiffness, tingling in the shoulders, numbness in the hands and so on. How we deal with these conditions is specific to you and how the condition has formed but once we've checked your alignment and muscle consistency, the next step is ALWAYS, conditioning. Lachlan has carefully put together the core strengthening exercises to correct many of the problems listed above:

Posture and scapular stabilization exercises:

Wall Posture:
Stand with your heals about 3-4 inches away from the wall. Rest your backside and shoulder blades against the wall. Be sure that you have a small, natural curve in your lower back. You will notice that your head now probably sits a few inches away from the wall. Gently bring your head back to the wall by pulling your chin in (not up). You should be looking directly forward not towards to ground or ceiling. Hold for 30-45 seconds. This exercise helps you establish a neutral alignment by using the wall as a tactile cue.



Wall External Rotation:
In the wall posture position, reach your arms forward so that your shoulder blades are spread apart. Pull your elbows back to the wall by squeezing your shoulder blades together (be sure you don’t raise your shoulders). Then bring your wrists back to the wall, maintaining your neutral alignment and keeping your elbows against the wall. Avoid lifting your rib cage as your bring your wrists back to the wall. Repeat this pattern 15 times.



Tubing Reverse Flys:
In the wall posture hold a piece of tubing with both hands, with arms straight, out in front of your shoulders. In this position your shoulder blades are spread apart. Maintaining your alignment against the wall, pull on the tubing bringing your straight arms back to the wall by squeezing your shoulder blades together. Repeat this movement 12-15 times.



Wall Lean:
Assume the wall posture position, but this time have your feet 6-10 inches away from the wall. Gently peel your backside and shoulders off the wall so only your head is in contact. You should feel a gentle stretch through the back of your neck and upper back. Hold this stretch for no longer than 30-45 seconds.



For more information please contact info@vancouverbackpain.com