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Tiferet Chiropractic

Posture Exercises

It's easy to say, "sit up straight!"  And within minutes (sometimes seconds) we are slumped, slouched, or hunched over once again.  Gravity stacks the odds against us maintaining that elusive good posture.  Below are a few simple and safe exercises to strengthen the muscles that help us maintain optimal posture.

Chin Tuck

For this exercise, it's important to sit up tall - aligning your head, shoulders, and chest directly over your pelvis. Look straight ahead & gently glide your head backwards, bringing your chin closer to your neck. Avoid tilting your head and keep your shoulders relaxed. Hold for 10 seconds, repeat 5 times.

Shoulder Blade Squeeze

Bend your elbows with your palms facing up, forming the letter "W" with your arms and body (your palms should be at the same height as your shoulders).  Squeeze your shoulder blades together towards your spine until you feel a gentle stretch in your chest and the front of your shoulders.  Hold for 10 seconds, repeat 5 times. As you become stronger, raise your arms up higher above you.

Abdominal Brace

Sit in a chair with your back supported.  Place one hand on your stomach and the other jut below your collar bones.  Gently pull your belly button towards your spine and lightly contract your stomach muscles (as if somebody were about to punch you).  Now, lengthen your spine by pulling your lower hand towards the floor and raising your upper hand towards the ceiling.  Keep breathing!  Hold for 15 seconds and repeat 5 times.

Balance/Arm Raises

Stand with your weight evenly distributed on both feet.  Slowly lift your right foot off the ground and raise your arms straight up over your head.  Return to the start position and repeat on your left leg.  Perform 5 times on each leg.

Passion. Commitment. Belief.

Call us today to begin your journey from pain to a stronger, healthier you.  

Racine Chiropractor / Scott T. Sheriff, DC / (262) 554-6869

Exercise Posture Nutrition