Posture Correction and Neck/Shoulder/Bum/Back Exercises

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I really wanted to do a write-up on the exercises that my physio taught me, coz they did me a lot good. So here they go:

NECK Exercises

Do each movement slowly five times, resting a short time in between each set of movements. Do two or three times a day although more often can be useful. As with all exercise, you need to listen to your body, keep the back of the neck and spine lengthened and the rib cage lifted. Remember to breathe as you work with the different exercises.

Neck flexion

This is the movement of bringing the head forward so that the chin hits the chest and your face is staring straight down at the floor. Do slowly five times.

Neck extension

This is the movement of allowing the head to go back until the face is looking directly at the ceiling. NB If you feel dizzy when you do this leave it out

Rotation

Turn your head slowly round to one side until it cannot easily go any further. Once you have done five to one side do the other. Do not go from one side to the other in the individual movements or roll your neck about. NB If you feel dizzy when you do this leave it out

Side flexions

Keep your head facing straight forward and try and tip your ear down towards the same shoulder.

Retraction

This is one of the most useful neck movements as it counteracts the tendency we all have of allowing our heads to poke forwards in a poor posture. Keep your face straight on during the whole movement, drawing the head back and the chin down slightly.

I have also found illustrated directions of the *same* exercises that my physio taught me, and here they are: http://www.stretchnow.com.au/exercises/neck.htm

SHOULDER Excercises

When we have neck problems it is rarely just the neck which is the problem, the pain usually involves the thoracic spine and the shoulder girdle. It it good to do shoulder girdle exercises as well to loosen up this area.

As with all exercise, you need to listen to your body, keep the back of the neck and spine lengthened and the rib cage lifted. Remember to breathe as you work with the different exercises.


Shoulder Shrugs or Shoulder Rolls

  • Benefits: Releases shoulder and neck tension and counteracts shoulders that hunch forward.
  1. Sit on chair, feet flat on the floor. Allow the spine to lengthen.
  2. Inhale and lift your shoulders up and back.
  3. Exhale, bring them down. Repeat 4-5 times,come back to centre
  4. Place your hands on your shoulders, bring the elbows together in front of the chest, then up to the ceiling, back as far as possible and then down.
  5. Feel the free movement of the shoulder blades.
  6. Repeat several times, slowly and deliberately using your full range of movement.


Shoulder bracing (retraction)

Bring your shoulders to the front as if you are trying to get them to meet at the middle then brace them right back, pulling your shoulder blades together. Make it a large, slow, repeated movement.


Side Lateral Stretch

  • Benefits:

Stretches the muscles of the spinal column by bending the spine sideways. Opens and stretches the side of the trunk.

  1. Sit comfortably on the chair, feet flat on floor. Inhale bring arms up overhead.
  2. Take hold of your left wrist with your right hand (Left palm is facing the right)
  3. On your next inhalation, reach even higher through your left arm, lifting from the left armpit. Extend both sides evenly.
  4. Exhale and bend to the right, feeling a stretch all along the left side.
  5. Keep breathing, extending as you inhale and bending to the side as you exhale)
  6. Inhale and come back to center. Repeat to the other side.


Sitting Overhead Shoulder Stretch

  • Benefits:

Stretches & releases muscle tension in the shoulders, upper and middle back, sides of the trunk.

  1. Sit on chair, feet parallel and flat on the floor.
  2. Interlace your fingers in front of you, palms facing out. With your elbows bent, bring your arms up overhead.
  3. Inhale and draw your shoulders back..
  4. Exhale and stretch your arms straight up, pressing your palms toward the ceiling.
  5. Breathe softly and evenly. Exhale and release the arms down.


BACK Excercises

These exercises need to be practiced regularly to have a lasting effect. As with all exercise, you need to listen to your body, keep the back of the neck and spine lengthened and the rib cage lifted. Remember to breathe as you work with the different exercises.

Note:

  1. If you are suffering from any trauma/slip-disk/pain in your back or spine, you MUST consult your healthcare consultant before doing any of these exercises.
  2. Always warm up before stretching exercises. Five minutes of walking, or exercise bike, elliptical trainer, or even marching on the spot is enough. Not warming up before stretching leaves your back susceptible to injuries causing back pain. Warm muscles are more flexible than cold muscles, and are less likely to tear.
  3. Do not cause pain while doing any of these exercises. If you are feeling pain while performing any of the following, limit your movement just upto the point where the pain starts. Do not exert yourself.


Forward Bend

  • Benefits:

Releases tension in the lower back, elongates the spine.

  1. Sit comfortably on the chair, feet parallel and resting on the floor.
  2. Place hands on the knees, elongate the spine and the back of the neck.
  3. Bend forward from the hips, leading with the front of the body.
  4. Release hands onto the floor, resting the chest on the knees.
  5. Hold for 10 seconds, then gently come up.


Spinal Twist

  • Benefits:

Stretches the muscles of the spinal column relieving tension or tightness, nourishes the spinal nerves, opens the chest.

  • NOTE: This exercise should be carried out slowly, while you concentrate on your inhalation and exhalation.
  1. Sit on a chair, your weight slightly forwards. Do not collapse the back of your waist - sit up tall (keeping your spine as straight as possible), so that the front of your body is stretched and your chest is open.
  2. Then, without moving your hips, twist to the right and hold the back of the chair seat with your right hand, putting the back of your left hand against your right thigh. Keep your knees in line with your hips. As you turn, drop your shoulders, letting your spine stretch up from the hips. Hold for 30 seconds.
  3. Return to normal straight position and relax.
  4. Repeat on the other (Left) side.
  5. Repeat cycle 5 times.


Seated Spinal Stretch

  • Benefits:

Increases mobility of the hips and lower back. Opens the chest, promotes breathing and better circulation.

  1. Sit on front of chair, feet parallel & flat on floor. Allow the spine to lengthen.
  2. Place your hands on your knees.
  3. Inhale as you draw your shoulders back..
  4. Lift your head and draw your heart forward and up, arching your back.
  5. Exhale, release your head down. Press your hands into your knees, round your back up toward the ceiling. Draw the abdominals in towards the spine.
  6. Repeat 4-5 times, then come back to a sitting position.


Pelvic Lift

  • Starting Position: Lie on your back on a table or flat surface. Your feet are flat on the surface and your knees are bent. Keep your legs together Cross your arms over your chest.
  • Action:
  1. Tilt your pelvis and push your low back to the floor, then slowly lift your buttocks off the floor as far as possible without straining.
  2. Maintain this position for 5 seconds.
  3. Lower your buttocks to the floor
  4. Do not hold breath.


Pelvic Tilt

  • Starting Position: Lie on your back on a table or firm surface. Your feet are flat on the surface and the knees are bent.
  • Action:
  1. Push the small of your back into the floor by pulling the lower abdominal muscles up and in.
  2. Hold your back flat while breathing easily in and out.
  3. Hold for five seconds.
  4. Do NOT hold breath.


Knee to Chest: Gluteal stretching exercise

  1. Lie on back, knees bent, feet flat on floor.
  2. Grasp left leg behind the knee and pull knee towards left shoulder.
  3. Hold for a count of five.
  4. Switch sides. Repeat 5 times.


Piriformis Stretch

  • Benefit: Stretches Muscles that lie beneath gluteal muscles.
  1. Sit on chair
  2. Place your left ankle over your right leg, just above the knee and lean forward.
  3. Hold for 30 seconds.
  4. Repeat on other side.


The Cat: back stretching exercise

  1. Begin on all fours on a flat surface, like a cat.
  2. Hands directly under your shoulders and knees directly under your hips.
  3. Inhale as you drop tummy towards the floor and look up over your head.
  4. Exhale as you bring your tummy back up, rounding your back as you tuck your chin in and tuck your tailbone in.
  5. Move slowly back and forth between these two positions pausing on each pose.
  6. Repeat about 5 times.


The Cobra: back and chest stretching exercise

  1. Lay flat on stomach, forehead to ground, with arms bent and palms down on the ground, palms should be under the shoulders.
  2. Slowly push downward with arms as you gently raise your upper torso and arch your back as much as possible. DO NOT cause pain.
  3. Hold this position for 3 full, deep slow breaths before slowly bringing the upper torso back down to the ground.
  4. DO NOT hold your breath.
  5. Relax for 10 seconds.
  6. Repeat 5 times.


Hamstring (back of thigh) Stretch

  1. Sitting, extend right leg, place left foot against right knee.
  2. Lean forward, reaching for foot until you feel a slight pull on your hamstring.
  3. Hold for 10 - 20 seconds.
  4. Switch sides. Repeat.


Hamstring (back of thigh) Stretch

  1. Lying flat on back.
  2. Raise left leg up.
  3. Grab leg and pull up further until you feel a gentle pull in the hamstring
  4. Hold for 10 - 20 seconds.
  5. Switch sides. Repeat.


Quadriceps (front of thigh) Stretch

  1. Stand up.
  2. Bend your knee behind you, grab your ankle and gently pull your heel toward you buttocks until you feel a gentle pull on the front of your thigh.
  3. Hold for 10 - 20 seconds.
  4. Switch sides. Repeat.


The Wall Squat

  • Benefits: Strengthening exercise for back, hips and legs.
  1. Stand with your back against a wall, heels about 18 inches from the wall, feet shoulder-width apart.
  2. Slide slowly down the wall into a crouch with knees bent to about 90 degrees.
  3. If this is too difficult, bend knees to 45 degrees and gradually build up from there.
  4. DO NOT hold your breath.
  5. Count to five and slide back up the wall.
  6. Repeat 5 times.
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