Exercises for Less Pain & Better Posture - Level 2
Are you struggling with headaches, shoulder tension, or back pain? Your posture might be the hidden culprit behind these common discomforts. In our latest video, Dr. Robin shares a series of simple yet effective exercises designed to improve your posture and alleviate pain. This is a great follow up and complement to our 2022 video - Exercises for neck pain & better posture.
In the video, Dr. Robin shows exercises to:
Counteract a sagging low back (lunge variations)
Relieve tension between the shoulder blades to stand taller (standing downward dogs)
Strengthen the muscles of the shoulder blades (push up plus)
Elongate the spine and open the chest (cobra pose)
We recommend performing these exercises at least three times a week to see noticeable improvements. Don't let poor posture hold you back any longer.
If you have any questions about this video or need some help feeling better, feel free to book an appointment with Dr. Robin Armstrong or Dr. Jody Freedman. We’re always happy to help. You can book with us online or give us a call.
Improve Posture: Simple Exercises for Relief from Headaches & Back Pain
Are you struggling with headaches, shoulder tension, or back pain? Your posture might be the hidden culprit behind these common discomforts. In our latest video, Dr. Robin Armstrong from Willowbrook Chiropractic shares a series of simple yet effective exercises designed to improve your posture and alleviate pain.
Dr. Armstrong begins by emphasizing the importance of pelvic position in maintaining good posture. She explains how tight hip flexors, often a result of our modern sedentary lifestyles, can cause an arch in the lower back, leading to poor posture and discomfort. To counteract this, she demonstrates a lunge exercise that helps open up the psoas and rectus femoris muscles. By stepping one foot forward and the other back, bending both knees, and tucking the tailbone under, you can achieve a proper lunge position. Adding arm movements, such as raising and lowering them while squeezing the shoulder blades, further enhances the stretch.
Next, Dr. Armstrong introduces a thoracic spine stretch using a coffee table or kitchen counter. By placing your upper arms on the surface and walking your hips away, you can let gravity help open up your upper back. This stretch is held for about 30 seconds, allowing your upper back to sink towards the ground, providing much-needed relief.
The third exercise, known as the quadruped plus, is performed on all fours. With hands under the shoulders and knees under the hips, you retract the chin and let your chest melt towards the floor, squeezing the shoulder blades together. Then, keeping the arms straight and spine neutral, you press the arms away to protract the shoulders. This subtle movement, repeated ten times, helps strengthen and stabilize the upper body.
Finally, Dr. Armstrong demonstrates an exercise while lying on your stomach. On a firm surface, place your elbows under your shoulders and let your hips melt into the floor. Lengthen up from your hips to your spine, open your shoulders, and tuck your chin. This position, held for at least 30 seconds, helps alleviate tension and improve posture.
Dr. Armstrong recommends performing these exercises at least three times a week to see noticeable improvements. If you have any questions or need further assistance, she encourages reaching out to her or Dr. Jody Freedman at Willowbrook Chiropractic. They regularly post helpful content on YouTube, Facebook, and Instagram, and you can book appointments online at http://willowbrook.janeapp.com/ .
Don't let poor posture hold you back any longer. Tune in to our latest video and start your journey towards better posture and a pain-free life today!
