It's Time To Achieve and Maintain Amazing Posture
Corrective exercises are typically spine-sparing strategies that include movements and stretches to correct postural distortions and musculoskeletal imbalances.
Ideas For Corrective Exercises
There is a lot you can do throughout the day.
Taking micro-breaks at work at the top of every hour.
Other strategies for corrective exercise might include:
- Take a moment to reach your arm over your head and hold for 10-20 seconds.
- With your back straight, stand up straight and then sit down again.
- With your back to the wall and your hands by your side. Raise your hands along the wall above your head. Hold there and then bring them back down.
You can find any of these common exercises with a simple Youtube or Google Search.
Here are some exercises that open up your posture after sitting in a forward flexed position for hours at a time.
Functional rehabilitation would include incorporating functional exercises that are intended to activate the core. This activation will help strengthen the body’s muscles to make the muscles stronger to endure hours of repetitive posture.
Scroll down for some of the exercises we recommend.
Side Bridge
This exercise really targets the obliques to challenge and strengthen your core. Watch the video to learn how to do the exercise.
The Bird Dog
The bird dog is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain. It strengthens your core, hips, and back muscles. It also promotes proper posture and increases range of motion.
The Glute Bridge
The research confirms that sitting all day will weaken your glutes and lower back. The impulse is to sit too far forward, which causes the hip flexors to tighten up quickly and also leads in turn for your glutes to atrophy. This exercise will reverse that.
Superman Exercise on a Ball
The Superman exercise is a simple way to strengthen your muscles and unleash your Inner Hero.