We all know exercise is an important component to our daily health. The following exercises were developed by Dr. David Jockers, DC, MS, CSCS to help combat poor posture and to help restore health and proper posture.
Perform each of the following exercises twice a day for one minute. In 30 to 90 days you will notice improved posture and all its benefits.
a. The Eagle: To do this exercise, imagine opening your arms just like an eagle spreads its wings. Stretching your arms overhead will open the lungs and boost oxygen intake. The boost in oxygen stimulates tissue regeneration and increases blood flow.
Instructions for Exercise:
- Stand with feet shoulder-width apart
- Start with arms lowered and adjacent to sides
- Simultaneously lift both arms above your head
- Pause for a moment
- Lower arms back down to sides in a slow and controlled movement
- Repeat for 1 minute
b. The Hummingbird: This is a great exercise to remove the slouch from poor posture and to realign the head with the spine. The hummingbird strengthens the muscles between the shoulder blades, improves muscle fibers around the thoracic spinal column, opens pectoral muscles, and lifts the rib cage.
Instructions for Exercise:
- Lift arms so that they are parallel to the floor
- Bend elbows and facepalms forward to form a 90-degree angle between the bicep and forearm
- Rotate arms backward in a circular movement while squeezing shoulder blades together
- Repeat for 1 minute
c. The Trap Opener: The trapezius muscles stabilize the shoulder blades providing support for head and neck movement. Habitual forward head posture pulls and weakens the shoulder blades which consequently also relocates the ribcage. This exercise will release stress from the trapezius muscles and dispose of the so-called “monkey” on your back.
Instructions for Exercise:
- Relax your shoulders
- Drop your chin towards your chest
- Roll head slightly to the right side
- Use your right hand to massage trapezius muscles on the upper left side of the back
- Repeat exercise for opposite side
- Perform for 1 minute
d. The Butterfly: The butterfly is a great exercise to correct forward head posture.
Performing this exercise regularly targets muscles in the neck and shoulders that cause chronic neck pain.
Instructions for Exercise:
- Focus on lifting chest toward the ceiling
- Bring your hands back against your head so that thumbs point down. *Optional: If reduced flexibility hinders your ability to lift arms and hands behind head, perform exercise standing flat against a wall. You can also align back of head against a seat.
- Use about 10% of strength to push head backward while keeping head straight
- Hold for approximately 10 seconds
- Relax and repeat for 1 minute
e. The Chin Tuck: A contrasting exercise to the butterfly is the chin tuck. This exercise balances the opposite core muscles in the neck by strengthening the deep neck flexors. Performing the chin tuck helps balance your head and neck, reducing the occurrence of forward head shift.
Instructions for Exercise
- Focus on lifting chest toward the ceiling
- Maintain head position with ears over the neck
- Place 1 hand on your forehead
- Gently push forward with about 10% of strength (muscles in neck should contract and head should appear immobile)
- Relax and repeat for 1 minute