Improving your Posture

A common question we get asked as chiropractors is “how can we improve posture?” In this day and age, we are constantly exposed to computer screens, laptops and phones. This exposure makes it easier to adopt bad posture with forward head carriage, rounded shoulders and a slumped back. This not only increases the chances of soreness and tightness but also increases the risk of harm done to the spine. This article will explore simple stretches and techniques to help break these bad habits and improve your posture.

How to combat that forward head carriage

When the neck is constantly craning down it can put abnormal pressure on the joints in the neck. Your neck is made to handle this but after prolonged periods in this position, frequently over time, this can lead to issues such as headaches, neck and upper shoulder soreness and problems with the sinuses to name a few! To counteract this, we need to start introducing more movement into the neck and strengthen the muscles that support.

A simple stretch for the neck is to look diagonally down toward your armpit, place the same side arm on top of your head and pull diagonally. Do this stretch multiple times on both sides throughout the day to keep pressure off the neck.

To strengthen the neck muscles, tuck your chin down and back and then gentle push the head back and upward. An easy way to learn this movement is to use a car seat and push back into the head cushion.

Bringing Rounded Shoulders back to neutral

Tightness around the shoulder blades caused by slouching can be unbearable. To help alleviate the pain you can use a tennis or rubber ball to massage into the tight muscles. Place the ball against the wall and roll your shoulder blades over the ball, targeting the spots that are the sorest.

To strengthen the upper back, you can link your hands behind your back and squeeze your shoulder blades together. This is a great exercise that will improve both your neck and back posture. You can also increase the benefits of this exercise if you own an elastic resistance band. Hold the band with both hands just below your chest and slowly pull your arms up and back toward either side of your head, creating a W shape.

How can chiropractic treatment help?

At Health Shack, we provide a thorough physical examination to assess how the whole body and spine is functioning and identify any issues. We then work with you to create a treatment plan with the goals of improving your function and supporting optimal posture. With the addition of exercises such as these recommended, you will have the best chance to maintain this newly improved posture long term! Regular chiropractic treatment helps to unwind that build up stress on your spine from daily activities, and keep track of your health goals and continue to improve and maintain better posture.