Physiotherapy Exercises to Correct Bad Posture
We often overlook the importance of good posture. Standing tall and sitting straight are two factors that influence our health, physical well being and confidence.
Oddly enough, many people suffer from the negative effects of bad posture and do not try to assess the problem.
What is Poor Posture?
Slouching, rounded shoulders and a hunched back are evidence of poor posture. Poor posture is when the spine is positioned in an unnatural shape in which the joints, muscles and vertebrae are curved in stressful positions. Body aches and pain in the upper or lower back, neck, shoulders and arms can be caused by poor posture.
There are many ways to adopt poor posture and many factors which contribute to this condition. This can include prolonged periods of sitting, a sedentary lifestyle, poor core stability, joint stiffness, muscle weakness and muscle tightness.
Correcting Bad Posture through Physiotherapy
A trained physiotherapist can assess and diagnose your postural habits and help you develop a proper stance. A proper stance means that your back is straight, chest is up and out and your belly is completely tucked in.
The following is a list of strategies used to improve poor posture by physiotherapists:
- Postural education and training
- Manual therapy and soft tissue massage
- Joint mobilization
- Advice regarding ergonomic work states
- Corrective exercises to improve flexibility and strength
Physiotherapy Posture Exercises
There are certain exercises that will help you develop proper posture – with a little effort you will be able to sit straight, stand tall and look confident. These exercises should be performed 3 – 5 times daily.
Begin by grabbing a chair and siting straight with your feet touching the floor. After a few deep breaths, raise your chin to the ceiling without nodding. Hold for 5 seconds and repeat 10 times provided the exercise is pain free. Repeat 3 – 5 times daily.
Shoulder Blade Squeeze
Begin sitting or standing tall with your back and neck straight. Squeeze your shoulder blades together as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Hold for 5 seconds and repeat 10 times provided the exercise is pain free. Repeat 3 – 5 times daily.
Begin sitting or standing tall with your back and neck straight, shoulders should be back slightly. Tuck your chin in as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Keep your eyes and nose facing forwards. Hold for 2 seconds and repeat 10 times provided the exercise is pain free. Repeat 3 – 5 times daily.
If you are looking to improve your posture, contact us now to book an appointment. A physiotherapist is the ideal health professional to assess your posture style and provide you with the right treatment to correct your stance. Call us now to book your appointment, (416) 250-0167.