Best Exercise To Improve Your Posture (Minimal Equipment Needed)

Best Exercise To Improve Your Posture (Minimal Equipment Needed): https://www.kinetixphysiotherapy.com Adam shows you some simple exercises to improve your posture. Remember to be very careful and make sure you are safe to exercise before starting, if you are unsure make sure to see your doctor/physiotherapist.

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More Details About This Video:

If you have poor posture where your head stoops forwards and your shoulders are rounded, then this video is for you! In this video Adam covers some simple exercises that if completed regularly will help improve your posture!

The first exercise in this video is a chin tuck to work the deep flexors of the neck. To start with lay on your back. Then proceed to draw your chin back straight down towards the ground (This movement should not be bringing your chin to your chest). Hold for 2 seconds and then relax.

The second exercise is for thoracic extension and is demonstrated with a foam roller which can be purchased via this link( https://amzn.to/2PL62YS ). Lay back on the foam roller, placing it along the middle of your shoulder blades. Lean back over the top of the foam roller with your hands behind your head/neck for support. You should feel a stretch and possibly some pressure in the upper back underneath the roller. If not adjust the roller up or down the back to stretch a different area of the upper back. Hold the stretch you feel for 45 seconds and remember to breathe deeply.

The next exercise is a rowing exercise to strengthen the muscles of the upper back. Sit with your legs out straight in front of you and loop a band around your feet (the band in this video can be purchased via this link: https://amzn.to/3rGllzt ). Hold onto each end of the band a pull towards you so that your hands finish by your sides, hold for 2 seconds and then relax.

The final exercise in the video also works to strengthen the muscles in your upper back. Lay face down on the floor or on a bed. Bend your elbows to 90 degrees and place your palms down on the floor/bed. Lift both arms off of the floor/bed, then slowly reach forwards above your head, pause, then slowly return to the starting position. Ensure your forearms stay parallel to the floor/bed throughout this movement. To make this more challenging hold a small weight in each hand or slow down the movement.

With all of these exercises try to complete 8-12 repetitions for 3 sets (except the thoracic extension exercise which should be done for 3 sets of 4 reps).

You can purchase the mat used in this video via the following link: https://amzn.to/2PLPmAm


DISCLAIMER: Adam is a Chartered Physiotherapist Therapist and regulated by the Healthcare Professions Council (HCPC), however, this video is only designed to help you perform the correct technique of exercises that have ALREADY been given to you by your health professional. They are NOT to take the place of going to your own doctor or therapist. There are many manual techniques that a physiotherapist can do that simply can not be done on your own. Your own therapist will also ensure that you are doing correct techniques with your exercises and stretching. If these techniques aren't done right, they won't help, and they could make things worse. So, if you experience any pain while doing these techniques, STOP immediately and see your doctor or physiotherapist.