According to Anthony Carey, founder of Function First in San Diego, different posture deviations require different exercises and strategies. The anterior pelvic tilt is where the pelvis tilts forward, causing the lower back to excessively curve in. Kyphosis is the excessive outward curve of the upper spine. Rotation deviation is where the pelvis and spine is turn to the left or right, causing one shoulder or one side of the hip to turn forward. Each deviation causes back, hip and neck pain, weak core muscles, tendinitis, arthritis, herniated disc and poor movement patterns. Doing postural exercises can help correct your posture or prevent your conditions from getting worse.
Anterior Tilt: Kneeling Hip Flexor Stretch
Step 1
Kneel on the ground on your left knee, and place your right leg in front of you. Bend both hips and knees at 90 degrees. Keep your spine tall and neutral, and place your hands on your right knee.
Step 2
Tighten your right buttock and lean your body forward until you feel a stretch from your upper left thigh to the front of your hips.
Step 3
Raise your left arm above your head, and reach up to stretch your tissues on the left side of your body. Hold the stretch for five deep breaths, and repeat the stretch on the other side. Do this stretch two to three times on both sides.
Kyhosis and Forward Head: Double Doorway Stretch
Step 1
Stand in the middle of a doorway with your right leg in front of the other. Point both toes forward. Place your forearms and elbows on the doorjambs with your arms bent at 90 degrees.
Step 2
Shift your weight to your right foot, and lean your body forward until you feel a stretch in your chest. Pull your shoulder blades together.
Step 3
Hold the stretch for five to eight deep breaths, and keep your spine tall and neutral at all times. Switch legs and repeat the stretch. Do this exercise two to three times daily.
Rotation Deviation
Step 1
Lie on the left side of your body. Bend your legs and hips to 90 degrees. Place a firm cushion between your knees and squeeze them together. Extend both arms in front of your chest with your palms together.
Step 2
Lift your right arm across your body and rotate your torso to your right. Squeeze the cushion together to prevent your lower body from moving. Turn your head to the right as you rotate your body. Touch the ground with your right arm and shoulder if you can.
Step 3
Hold the stretch for two to three deep breaths, and slowly return to starting position. Repeat the movement eight to 10 times on both sides of your body. Do this exercise two to three times daily.
Tips and Warnings
- If exercise alone does not help much to improve your poor posture, work with a chiropractor, manual therapist or physical therapist to release tight tissues, mobilize joints and muscles, and treat any pathologies that may be causing the poor posture.
- Always consult with a medical professional, such as a physical therapist or chiropractor, before attempting to do any exercises if you experience pain, numbness or any discomfort.
Things You'll Need
- Firm cushion
References
- "Pain-Free Program"; Anthony Carey; 2005
- "Stretch to Win"; Ann and Chris Frederick; 2006
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