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Exercises to Treat Numbness From Poor Posture

author image Ashley Miller
Ashley Miller is a licensed social worker, psychotherapist, certified Reiki practitioner, yoga enthusiast and aromatherapist. She has also worked as an employee assistance program counselor and a substance-abuse professional. Miller holds a Master of Social Work and has extensive training in mental health diagnosis, as well as child and adolescent psychotherapy. She also has a bachelor's degree in music.
Exercises to Treat Numbness From Poor Posture
Slouching needs to be fixed. Photo Credit: Wavebreakmedia Ltd/Wavebreak Media/Getty Images

Numbness in your shoulders, arms and hands can be a symptom of poor posture. Poor posture can cause the muscles that support your head to tighten and contract, limiting blood flow to your hands and arms, according to Duke Chiropractic. This reduced blood flow can result in numbness and tingling sensations, symptoms associated with a condition known as thoracic outlet syndrome, or TOS. Postural exercises as well as neck and back stretches can help correct or improve your posture, reducing feelings of numbness.

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Neck Stretch

One of the main causes of poor posture is sitting for extended periods of time hunched over in front of your computer. This results in rounded shoulders and a forward head, resulting in shoulder, upper back and neck pain as well as strain, aches and numbness. To reduce these symptoms, take frequent breaks and stretch your neck when you must sit for long periods of time. To perform a simple neck stretch, sit with your hands on your knees, palms facing down. Align your head and neck with your spine and look forward. Allow a slight arch in your lower back. Inhale, then exhale and drop your left ear to your left shoulder. Press your right shoulder down. Hold for 30 seconds, then release and repeat on the other side.

Chin Tuck

The chin tuck is another beneficial stretching exercise for your neck. It can correct the problems associated with forward head, such as neck tension, numbness and stiffness. Sit in your chair with your head and neck in line with your spine. Without clenching, press your teeth together and close your mouth. Slowly pull your head backward toward the wall behind you by contracting your neck muscles. Hold this posture for 15 seconds, then release and repeat.

Pelvic Tilt

The pelvic tilt exercise helps correct poor posture by strengthening and stretching your lower back muscles. To perform this exercise, lie on your back with your knees bent and your feet flat on the floor. Rest your hands on your abdomen. Inhale and tilt your pelvis up by pressing your lower back into the floor. Hold for a few seconds, then release and repeat.

Downward-Facing Dog

The downward-facing dog pose can help improve your posture by lengthening and stretching your back and spine. To perform this pose, start on your hands and knees, with your hands lined up with your shoulders and your knees under your hips. Press the palms of your hands into the floor and lift your buttocks up toward the ceiling while straightening your legs. If possible, place your feet flat on the floor. If you are not flexible enough, you can stay on the balls of your feet. Relax your head, neck and shoulders. Your body should resemble an upside-down V shape. Hold the pose for 30 seconds, then release.

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