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5 Exercises to Reap the Health Benefits of Good Posture

Chiropractors pride themselves in giving clients the opportunity to get all-natural pain relief, take away
any discomfort, and ensure good posture. Many people are unaware of just how important good
posture is and how it can affect so many different areas of the body—even more than just your back and
bone structure. Below are 5 exercises that will help you gain the benefits of good posture.

1. Bridges: Bridges strengthen and engage your gluteal and abdominal muscles, so your body
relies on them instead of stressing your lower back. To perform this exercise, you will lie on
your back with your knees bent and feet flat on the floor. Tighten your core without changing
your back position. Lift your hips and lower torso off of the ground by contracting your gluteus
maximus muscles. Slowly lower your hips back down. By stretching your chest and
strengthening your core and upper back muscles, you’ll see gradual but noticeable pain
reduction

2. Stretch your neck muscles with a head retraction exercise: This exercise not only helps with
good posture but also helps reduce headaches. Lie on the floor on your back with your knees
bent and feet flat on the floor. Pull your chin back toward the floor like you’re trying to make a
double chin. Hold for 10 to 15 seconds and repeat 10 times. Headache prevention will differ
from person to person. If you’re not experiencing the progress you want, incorporate more core
exercises and pectoral stretches into your routine.

3. Twist your torso to activate your side abs: This also helps to increase your energy and strength!
When your bones and joints are in correct alignment, it allows the muscles to be used as they’re
intended, so you’ll have less fatigue and more energy. To perform this exercise, start by sitting
on the floor with your knees bent. Lift your feet off of the floor about 6 inches. Tighten your
core as you rotate your upper body and elbows from side to side. You should notice
improvement within a week, but if you want to make it habit, it may take a month for good
posture to become natural.

4. Mirror Neck Stretch: This allows for less tension in your shoulders and neck. Forward head
posture puts strain on the upper back, shoulder, and neck areas. With proper alignment, the
joints and ligaments are less stressed and less subject to chronic overuse. To perform this
exercise, look in the mirror and stand with a straight spine and neck. Slightly tuck your chin

backward. You should feel a slight tension in your clavicle muscles and a lengthening of the
posterior part of your neck. Hold for 3 seconds and complete 15 repetitions. You’ll likely notice
reduced tension in your shoulders and neck within the first week or two. Applying heat or ice
may provide additional relief.

5. Hip Flexor Stretch: Crooked sitting and standing, such as resting on one leg or side of your body,
leads to hip strain. Your joints wear down naturally over time. If your posture is even, not many
problems arise. But if you’re uneven, more pain and issues tend to occur. To perform this
exercise, you will start in a lunge position with one knee on the floor and your leg extended
backward. The other leg should be at a 90-degree angle in front of you with your foot planted
on the floor. Engage your core by pulling in slightly. The longer you work at strengthening your
core and straightening your posture, the more natural and less challenging it will be.

Good posture is also known as neutral spine. When we have good posture, the muscles surrounding
the spine are balanced and supporting the body equally. Sitting or standing in a slouched position
for prolonged periods of time stresses your lower back. More specifically, it puts pressure on the
posterior structures of the spine, including the intervertebral discs, facet points, ligaments, and
muscles. For more posture tips and how they can benefit your overall happiness, well-being, and
health call Dr. Duncan today with Duncan Chiropractic Services!