Health PromotionPosture

4 Easy Steps to Reduce Postural Pain

By August 30, 2016 No Comments

Is your Posture Causing you Pain?

We’re here to give you some tips and advice on how posture can improve your lifestyle.

If you are experiencing back, neck, shoulder or hip pain, poor posture if often a contributing factor. You should not put up with pain – call us to get pain relief now.

In this post, we show you 4 easy exercises and stretches that you can incorporate into your work day and at home to help with pain or achieve good posture.

 

Thread the Needle

TTN

  1. Begin on all fours with hands under shoulders and knees under hips
  2. Take one hand and thread it underneath your opposite arm
  3. Allow your back to twist. You should feel a stretch down your side.
  4. Repeat 10 x 10 second holds

 

 

Seated Rotation

Seated Rotation

  1. Sit upright in a chair
  2. Rotate your body round to one side, using one arm on the back of the chair and the other on your leg to pull yourself round further.
  3. You should feel like a stretch through the upper back
  4. Repeat x 10 each side
  5. Great for sitting at work

 

 

 

 

Shoulder Blade Squeezes

Shoulder Blade Squeezes

  1. In standing or sitting, relax your shoulders forward – letting them round.
  2. Begin exercise by squeezing your shoulder blades back together, you should feel the muscles activating between your shoulder blades.
  3. Hold this contraction, ensuring neck stays relaxed and shoulders stay down, away from your ears.
  4. Repeat 10 x 10 second holds

 

 

 

Back Extensions

Back Extensions

  1. Lying on front, shoulders and neck relaxed
  2. Lift shoulders and hands a few inches off mat
  3. Squeezing shoulder blades back and down towards your hips
  4. Keep chin tucked and neck relaxed throughout
  5. Repeat 10 x 10 second holds