As Chiropractors we are often assessing and working with clients to better improve their spinal mobility and their posture. Here are our favourite four exercises for building and maintaining Postural Strength.
Plank:
Lie on your front with your toes on the floor. Place your forearms on the floor and push up, lifting your torso and legs. Hold a straight line from your shoulders to your feet for as long as you can, preventing the back from sagging. Keep your buttocks squeezed and your hips level. You will feel the core muscles working. Hold for 30 seconds repeat 3 times. Work on adding more time.
https://media.physitrack.com/exercises/994a8c20-1094-4213-accf-8acde732d60b/en/thumbnail_800x450.jpg
Low Row:
Sit on a mat with a resistance band around your feet. Hold onto either end and pull your elbows straight back towards you, squeezing your shoulder blades together. Keep your back in a straight, neutral position. Control the movement back to the start position. Repeat 3 x 10
https://media.physitrack.com/exercises/90c3393d-7464-40c8-8945-af2bfc7dcf64/en/thumbnail_800x450.jpg
Standing Posture:
Stand with your back against a wall. Your buttocks should be touching the wall. Lean your upper back against the wall, ensuring you do not arch your lower back too much. Attempt to flatten your shoulder blades against the wall, and finally bring your head to the wall if you can. Hold this position for 30 seconds, repeat exercise 3 times.
https://media.physitrack.com/exercises/b99bee8c-e463-4240-9a8c-396478717a0d/en/thumbnail_800x450.jpg
Supermans:
Lie on your front with your head in a neutral position. Extend your arms straight out in front of you and activate your core stability muscles. Simultaneously lift both arms and both legs, clenching your buttock muscles and your lower back muscles. Maintain a neutral alignment with your head throughout the movement. Hold 3 for 15 seconds, working on how long you can hold for.
https://media.physitrack.com/exercises/4470f67f-c664-4e5c-8e06-ae2f77fa0c03/en/thumbnail_800x450.jpg
