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Posture, Stretches and Strengthening Exercises

Prepared by:Shane J. Lynch, D.C.

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The importance of posture and stretching/strengthening exercises

• There is sufficient evidence showing that poor posture can change the shape of the spine resulting in degenerative changes that can damage surrounding nerves and the spinal cord.1

• Poor posture has been shown to significantly increase the onset of upper back, neck and shoulder pain.2

• Individuals who stretch have greater range of motion and stretch tolerance.3

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Ergonomically Sound Posture• Shoulder joints are lined up

with the hip (femoral) joints.• Head lined up with center of

torso.• Feet on floor with knees flexed

to 90⁰.• When at computer keep

elbows at 90⁰ and limit shoulder flexion to ≤ 25⁰. Shoulder flexion is achieved with raising your arm out in front of you, such as with using the mouse.

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Neck stretch

• When stretching the right front neck muscles, place your left hand on your right collarbone and look to your left and raise your chin up and push down on your collarbone.

• Hold stretch for 5 seconds before switching to the opposite side.

• Stretch both sides a total of 5 times.

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Neck muscle strengthening exercise

• Sit up straight and place hands behind your head.

• Gently push your head back into your hands and hold contraction for 5 seconds.

• Relax for 3 seconds before starting next contraction.

• Do a total of 10 contractions.

• This exercise strengthens the muscles located at the back of your neck.

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Mid-thoracic strengthening exercise

• With 2-5lb weights stretch your arms out to the side and raise to an angle of 120⁰.

• Next, squeeze your shoulder blades together.

• Do a total of 10-15 reps.• This exercise increases the

strength of the muscles located between your shoulder blades.

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Pectoralis stretch

• Lean forward using a door way as your support.

• Hold stretch for 10-20 seconds.

• Rest for a couple seconds and repeat a total of 3 times.

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Warm up stretch

• With arms at side look up and lift upper part of chest off the floor.

• Hold stretch for 5-10 seconds.

• This is a general back stretch good for getting ready to do low back and core strengthening exercises.

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Warm up cat stretches

• Arch your upper back and tuck your chin to chest. Hold stretch for 5-10 seconds.

• Next let your low back drop towards the floor and look up. Hold stretch for 5-10 seconds.

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Low back strengthening exercise

• First, lift both your left arm and right leg off the floor at the same time and hold for 1 second.

• Next, lift your lift right arm and left leg off the floor and hold for 1 second.

• With this exercise you are in continuous motion, similar to swimming. Continue until you have achieved 15 reps on both sides.

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Core strengthening exercise• With your hands flat at your

side, lift both your legs straight up without bending your knees as high as you can.

• Slowly lower your legs to the floor over a 5-7 second period of time.

• Do not contract your low back muscles, this can cause a minor injury.

• Only contract your abdominal muscles as you lower legs for stability.

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Hamstring stretch

• Bend forward like you are touching your toes and hold stretch when you get as far as you can without causing any discomfort.

• Hold stretch for 30 seconds.

• Relax for a couple seconds and repeat two more times for a total of 3 repetitions.

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Quadriceps stretch

• Grab at the toes of your left leg and pull back until you fell a stretch at your left front thigh (quadricep).

• Hold stretch for 30 seconds.

• Do the same with the right quadricep.

• Continue until you have stretched each quadricep a total of 3 times.

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Gluteal/piriformis stretch

• Cross your left leg and rest it on your right knee.

• Gently push down on your left knee and lean forward until you feel a stretch in the left gluteal region.

• Hold stretch for 20-30 seconds.

• Repeat on the right side.• Stretch each side 1-3

times.

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References

1. Harrison DE, Calliet R, Harrison DD, et al. A review of biomechanics of the central nervous system-part III: spinal cord stresses from postural loads and their neurological effects. J Manipulative Physiol Ther 1999; 22(6):399-409.

2. Cote P, Velde G van der, Cassidy D, et al. The burden and determinants of neck pain in workers: results of the bone and joint decade 2000-2010 task force on neck pain and its associated disorders. J Manipulative Physiol Ther 2009; 32 (2S): S70-S86.

3. LaRoche DP, Connolly DAJ. Effects of stretching on passive muscle tension and response to eccentric exercise. Am J Sports Med. 2006; 10 (10): 1-8.