top 10 posture exercises (2)

Romford & Ilford Family Chiropractic Ltd

313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX Website: www.chiropracticcare.co.uk Email: [email protected] Tel: 0208 252 1010

Posture Rehabilitation

1. Shoulder blade-hyperkyphosis upper cross syndrome

2. Seated Row (low & mid trapezius)

3. Rhomboid (shoulder squeeze)

4. External Rotator cuff of the shoulders – sword draw (posterior deltoid)

5. Rotator cuff rehab – Teres major

6. Lat Dorsi- Door way/wall angles

7. Lumbar Spine - lumbar extension (leg raise)

8. Plank with straight lumbar extension with shoulder blade

squeeze

9. Chin tuck deep flexors

10. Back extensor (quadtract, dorsal raise cat & cow and sun & moon)



Posture(Rehab(Exercises(These%exercises%can%be%used%to%improve%postural%correction%in%the%%neck%and%upper%back.%

Shoulder(blade4hyperkyphosis(upper(cross(syndrome

Step 2 Pull band back behind hips and imagine you are squeezing your shoulder blades together. Than maintain a straight neutral posture.

Step 1 Fix Thera-band to a stable fixing point. Make sure it is level with chin for correct angle. Then create tension by straightening arms by your side

Step 3 Push Shoulders back and hold for 5-10 secs or the recommended duration and release



Posture(Rehab(Exercises(These%exercises%can%be%used%to%improve%postural%correction%in%the%neck%and%upper%back.%

Seated(Row(low(&(mid(trapezius

Step 1: Starting Position Begin seated in chair. Maintain proper sitting posture with shoulders back. Anchor resistance band around door handle, grasping each end with arms slightly extended

Step 2: Movement Activate core muscles. Pull elbows back just past body with a rowing motion. Simultaneously squeeze the shoulder blades and contract mid-back muscles. Do not round low back. Return to start position. Do not round shoulders forward. Repeat for prescribed repetitions and sets.



Posture(Rehab(Exercises(These%exercises%can%be%used%to%improve%postural%correction%in%the%neck%and%upper%back.%%

Rhomboid(3(Shoulder(Squeeze(Begin this exercise standing or sitting with your back straight. Your chin should be tucked in slightly and your shoulders should be back slightly. Slowly tighten your rhomboids by squeezing your shoulder blades together as hard and far as possible provided the exercise is pain free. Hold for 5-10 seconds and repeat 10 times or the recommended reps and sets.




External(Rotator(cuff(of(the(shoulders(–(sword(draw

1 2 3 1) With both knees off lock (slightly flexed) holding band under one foot opposite to hand, reach across and down towards the knee. 2) Keeping elbow slightly bent (off-lock) and the core muscles (abdominal wall tight) pull up in an arc across the body, 3) Finishing the pull up to just above shoulder height with the elbow still (off lock) slightly bent. Repeat action 8-10 times completing two sets. Then change arms and repeat. Make sure you have the correct strength Thera-band for your level of capability; The Red Thera-band can be used for beginners and older age adults. Blue for healthy adult beginners Grey for intermediate to advanced Thera-band users, or those who have completed a course with our exercise professional. When using always remember to adopt the ‘neutral spine’ or navel back to spine manoeuvre, to ensure good posture and remember to maintain good breathing technique by exhaling on the effort.




(Rotator(cuff(rehab(–(teres(major

Step 1 Starting Position Begin standing. Place end of band on floor and stand on band to support. Grasp end of resistance band in hand while opposite end is anchored underneath. Bend elbow to 90º.

Step 2: Movement Activate core muscles. While maintaining a 90º-elbow bend, externally rotate arm, keeping elbow trapped against body. If elbow loses contact, shorten range of motion. Slowly return to start position. Repeat for prescribed repetitions and sets.




(Lat(Dorsi3(Door(way/wall(angles

Low arm position Mid arm position High arm position

High arm position (posterior) Low arm position (posterior)

Guidelines Standing in the door way with the arms on the outside of the doorframe begin with the low arm position leaning forward slightly. Progress to the middle and upper hand position. Place the hands on the inside of the doorframe if the door is wider. Hold each position for a count of 10 seconds. The rear view position (left) shows the area of the body being stretched.




(Chin(tuck(deep(flexors

Drop the hand to the side. Then turn the head to the

left the to the right.

Side view. Chin in feel a stretch in mid back.

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Stand%against%the%wall.%Pull%shoulder%blades%together%with%palms%facing%outwards.%

Lifting%hands%into%‘L’%shape.%Try%to%maintain%contact%with%the%wall%with%hands%and%posterior.%%




(Plank(with(straight(lumbar(extension(with(shoulder(blade(squeeze((Starting positions Use a stool to lean. Place elbows flat on to stool first. Activate core muscles Position a straight posture.

Movement Manage to put both hand either end of the stool at the widest part. Then push your stomach toward the stool and pull your shoulder blades together. Hold for 10 secs or the recommended sets and reps

((




Lumbar Spine (lumbar extension, dorsal raise and dorsal raise with cervical extension)

Lumbar(Extension((leg(raise)(Lying%in%the%prone%position%(face%down)%with%arms%under%head%or%by%the%sides%keep%the%stomach%tight%and%raise%one%leg%off%the%floor%30@40%cm,%hold%for%8@10%seconds%then%repeat%with%the%opposite%leg.%Begin%with%30%degree%lift%from%the%floor%then%70%degrees

Lumbar(extension(with(cervical(curve(From%the%hands%to%the%side%progress%to%hands%behind%the%back%keeping%head%back%to%keep%neck%curve,%hold%for%8@10%seconds%then%repeat%2@3%times



Posture(Rehab(Exercises(–(Back extensor (quadtract) This is also commonly known as “cat & cow” and “sun and moon”(

Step(1:(Starting(position(Assume&a&four&point&kneeling&position&with&the&wrists&underneath&the&shoulders&and&knees&under&the&hips.&Maintain&slight&lumbar&curve.&Contract&the&abdomen&pulling&the&navel&in&towards&the&spine&holding&for&5&seconds,&then&repeat&manoeuvre&10&times

Step(2:(&With&the&arm&out&stretched&to&the&front,&ensure&thumb&is&pointing&upwards,&which&helps&recruit&the&upper&and&lower&trapezius.&

Step(3:((Then&extend&the&arm&approx&45&degrees&then&60&degrees&out&to&the&side&for&further&progression,&which&helps&to&recruit&the&oblique’s&and&keep&the&thumb&in&the&upright&position&(see&arrows).&&

Step(4:((Starting&from&the&four&point&kneeling&position&begin&by&extending&the&leg&backwards&keeping&the&back&straight&and&neck&relaxed,&looking&towards&the&floor.&Stomach&should&remain&contracted&throughout&and&leg&straight.&

Step(5:&&Alternate&hand&and&legs&holding&each&side&for&10&seconds.&Raise&leg&approx&70&degrees&then&90&degrees&for&progression.&A&safe&and&effective&exercise&for&the&lumbar&and&thoracic&portions&of&the&erector&spinae&muscle,&this&exercise&also&requires&coNcontraction&of&the&abdominal&wall&muscles&to&stabilize&the&pelvis.&The&level&is&basic&to&intermediate&and&the&muscles&targeted&are:&Thoracic&and&lumbar&portions&of&erector&spinae.&Use&a&mirror&or&wall&to&check&posture&or&align&ment&and&avoid&twisting.

top 10 posture exercises (2)

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