Postural Exercises
Our posture is a great way to see what's happening internally. “Posture affects and moderates every physiological function from breathing to hormonal production. Spinal pain, headache, mood, blood pressure, pulse, and lung capacity are among the functions most easily influenced by posture.” Good posture will allow your muscles, ligaments, and tissues to relax. When you get your body into balance you will be pain-free and all bodily functions will operate at their best.
The following postural exercises can be performed daily.
Shoulder Retraction
Start standing in good posture, shoulders should be back with your head up. Bend your elbows to 90 degrees and keep elbows tucked to your sides, draw shoulders back while squeezing shoulder blades together. You may feel a stretch in the chest and front of your shoulder. Do not allow shoulders to raise upward. Hold for 5-10 seconds. Start with 3 sets of 5 repetitions.
Cervical Rehabilitation
Begin seated, or standing. Look forward with shoulders back in a neutral position. Activate your core muscles, lean your head back and look towards the ceiling, hold for two seconds then return to starting position. Start with 3 sets of 10 repetitions.
Doorway Chest Stretch
Place your forearm on the wall, or doorway, with your elbow bent at 90º. Your elbows should be a little below shoulder level. While keeping your forearm on the wall, lean your body into the doorway until a gentle stretch is felt in the shoulder and chest. Beginners should start by holding for 20-30 seconds with 3 repetitions on each side.
Standing Hip Flexor Stretch
Start by standing in front of a chair about 18 inches away. Put one foot flat on the seat, gently move your hips forward until a gentle stretch is felt on the front of your straight leg. Beginners should start with 3 sets on each side while holding for 20-30 seconds.
Glute Hip Bridge
Start by lying on the floor, facing up. Bend your knees so your feet are firmly on the floor and arms are extended to the sides. While activating your core muscles lift your hips off the floor into a bridge position. Your knees, hips, and shoulders should be in alignment. Slowly lower yourself back to your starting position. You might experience some cramping in the back of your thigh when you start to practice this exercise. Stretching your hamstrings before and after can prevent cramping. Beginners should start by doing 3 sets.
These postural exercises, alongside your chiropractic care can massively improve your health and mobility. Being adjusted by your chiropractor will greatly improve your health, strengthening and exercising your muscles and ligaments will help secure your body and adjustment.
