When your mom told you to stand up straight, it was for a good reason. Posture plays a major role in neck and upper back pain. As you age your posture can get worse if you’re not careful. Correcting posture is much harder to do the older you are as well. There are several postures you can have for a multitude of reasons. The ideal posture is one that has the ear line up with the shoulder, the shoulder line up with the hips, and the hips line up with the ankles.

1. Shoulder Blade Squeezes

Imagine there is quarter on the spine between the lower half of the shoulder blades. Bring the shoulder blades together to pinch the quarter. Since it is lower your shoulders will move at a downward diagonal. This will help you keep your shoulders low. Hold for 5-10 seconds and repeat 10 times.

2. Chin Tucks

Poor posture pinches the muscles in the back of the head and stretches the front neck muscles. Bring the chin to the chest as if you’re trying to give yourself a double chin while keeping the back of the head relaxed.

3. Chest Stretches

You can stretch the chest one of two ways: a doorway or on the floor. In the doorway, approach the doorframe with the arms in a “touchdown” position until the hands are touching each side. Gently lean into the door until a stretch is felt. Hold for 30- 60 seconds at a time 2-3 times.

4. Wall Training

Stand with the feet 6-12 inches from the wall. Put the entire spine against the wall from the butt to head. Now try to touch the shoulders, back of the head, mid back and butt to the wall without straining anywhere or excessively arching the back (being able to fit the hand through the small of the back is ok but nothing more). Practice holding up to 30 seconds at a time. Then try to maintain this position as long as possible when you move.

Chiropractic

If you have any questions on if chiropractic can help with your posture, give us or a chiropractor near you a call! Chiropractic helps both muscle and bones and alignment of the spine can play a huge role in posture. Checking leg lengths, a good posture analysis, and adjusting in the area of immobility can help you reach your posture goals quicker. Ask your chiropractor which stretches or exercises they feel is best to suit your condition, as some people can handle more advanced stretches and exercises.

Our goal is to get a good stretch, don’t push yourself too hard too fast. (As it could lead to other issues.) A slow start is often better. As you start feeling better with chiropractic treatment, the longer and more reps you will be able to do safely and effectively.

~Dr. Lacey~
Carder Chiropractic Clinic, INC.
El Reno, OK 73036