Top 10 posture exercises (2)

Romford & Ilford Family Chiropractic Ltd
313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX
Website: www.chiropracticcare.co.uk Email: info@chiropracticcare.co.uk Tel: 0208 252 1010
Posture Rehabilitation
1. Shoulder blade-hyperkyphosis upper cross syndrome
2. Seated Row (low & mid trapezius)
3. Rhomboid (shoulder squeeze)
4. External Rotator cuff of the shoulders – sword draw (posterior
deltoid)
5. Rotator cuff rehab – Teres major
6. Lat Dorsi- Door way/wall angles
7. Lumbar Spine - lumbar extension (leg raise)
8. Plank with straight lumbar extension with shoulder blade
squeeze
9. Chin tuck deep flexors
10. Back extensor (quadtract, dorsal raise cat & cow and sun &
moon)

Posture(Rehab(Exercises(
These%exercises%can%be%used%to%improve%postural%correction%in%the%%neck%and%upper%back.%
Shoulder(blade4hyperkyphosis(upper(cross(syndrome
Step 2
Pull band back behind
hips and imagine you
are squeezing your
shoulder blades
together.
Than maintain a straight
neutral posture.
Step 1
Fix Thera-band to a
stable fixing point. Make
sure it is level with chin
for correct angle. Then
create tension by
straightening arms by
your side
Step 3
Push Shoulders back
and hold for 5-10 secs
or the recommended
duration and release

These%exercises%can%be%used%to%improve%postural%correction%in%the%neck%and%upper%back.%
Seated(Row(low(&(mid(trapezius
Step 1: Starting Position
Begin seated in chair. Maintain proper sitting
posture with shoulders back.
Anchor resistance band around door handle,
grasping each end with arms slightly extended
Step 2: Movement
Activate core muscles. Pull elbows back just past
body with a rowing motion. Simultaneously
squeeze the shoulder blades and contract mid-
back muscles. Do not round low back. Return to
start position. Do not round shoulders forward.
Repeat for prescribed repetitions and sets.

%
Rhomboid(3(Shoulder(Squeeze(
Begin this exercise standing or sitting with your back straight. Your chin should be tucked in slightly
and your shoulders should be back slightly.
Slowly tighten your rhomboids by squeezing your shoulder blades together as hard and far as
possible provided the exercise is pain free.
Hold for 5-10 seconds and repeat 10 times or the recommended reps and sets.

External(Rotator(cuff(of(the(shoulders(–(sword(draw
1 2 3
1) With both knees off lock (slightly flexed) holding band under one foot opposite to hand, reach
across and down towards the knee.
2) Keeping elbow slightly bent (off-lock) and the core muscles (abdominal wall tight) pull up in an arc
across the body,
3) Finishing the pull up to just above shoulder height with the elbow still (off lock) slightly bent.
Repeat action 8-10 times completing two sets. Then change arms and repeat.
Make sure you have the correct strength Thera-band for your level of capability;
The Red Thera-band can be used for beginners and older age adults.
Blue for healthy adult beginners
Grey for intermediate to advanced Thera-band users, or those who have completed a course with
our exercise professional.
When using always remember to adopt the ‘neutral spine’ or navel back to spine manoeuvre, to
ensure good posture and remember to maintain good breathing technique by exhaling on the effort.

(Rotator(cuff(rehab(–(teres(major
Step 1 Starting Position
Begin standing. Place end of band on floor and
stand on band to support.
Grasp end of resistance band in hand while
opposite end is anchored underneath.
Bend elbow to 90º.
Step 2: Movement
Activate core muscles. While maintaining a 90º-
elbow bend, externally rotate arm, keeping elbow
trapped against body. If elbow loses contact,
shorten range of motion. Slowly return to start
position. Repeat for prescribed repetitions and
sets.

(Lat(Dorsi3(Door(way/wall(angles
Low arm position Mid arm position High arm position
High arm position (posterior) Low arm position (posterior)
Guidelines
Standing in the door way with
the arms on the outside of the
doorframe begin with the low
arm position leaning forward
slightly. Progress to the middle
and upper hand position. Place
the hands on the inside of the
doorframe if the door is wider.
Hold each position for a count of
10 seconds. The rear view
position (left) shows the area of
the body being stretched.

(Chin(tuck(deep(flexors
Drop the hand to the side.
Then turn the head to the
left the to the right.
Side view.
Chin in feel a stretch in mid
back.
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Stand%against%the%wall.%Pull%shoulder%blades%
together%with%palms%facing%outwards.%
Lifting%hands%into%‘L’%shape.%Try%to%maintain%contact%with%
the%wall%with%hands%and%posterior.%%

(Plank(with(straight(lumbar(extension(with(shoulder(blade(
squeeze((
Starting positions
Use a stool to lean.
Place elbows flat on to stool first.
Activate core muscles
Position a straight posture.
Movement
Manage to put both hand either end of the stool
at the widest part. Then push your stomach
toward the stool and pull your shoulder blades
together. Hold for 10 secs or the recommended
sets and reps
(
(

Lumbar Spine
(lumbar extension, dorsal raise and dorsal raise with cervical extension)
Lumbar(Extension((leg(raise)(
Lying%in%the%prone%position%(face%down)%with%arms%under%
head%or%by%the%sides%keep%the%stomach%tight%and%raise%one%
leg%off%the%floor%30@40%cm,%hold%for%8@10%seconds%then%
repeat%with%the%opposite%leg.%Begin%with%30%degree%lift%
from%the%floor%then%70%degrees
Lumbar(extension(with(cervical(curve(
From%the%hands%to%the%side%progress%to%hands%behind%the%
back%keeping%head%back%to%keep%neck%curve,%hold%for%8@10%
seconds%then%repeat%2@3%times

Posture(Rehab(Exercises(–(Back extensor (quadtract)
This is also commonly known as “cat & cow” and “sun and moon”(
Step(1:(
Starting(position(
Assume&a&four&point&kneeling&position&with&the&wrists&
underneath&the&shoulders&and&knees&under&the&hips.&
Maintain&slight&lumbar&curve.&Contract&the&abdomen&
pulling&the&navel&in&towards&the&spine&holding&for&5&
seconds,&then&repeat&manoeuvre&10&times
Step(2:(&
With&the&arm&out&stretched&to&the&front,&ensure&thumb&is&
pointing&upwards,&which&helps&recruit&the&upper&and&lower&
trapezius.&
Step(3:((
Then&extend&the&arm&approx&45&degrees&then&60&degrees&
out&to&the&side&for&further&progression,&which&helps&to&
recruit&the&oblique’s&and&keep&the&thumb&in&the&upright&
position&(see&arrows).&&
Step(4:((
Starting&from&the&four&point&kneeling&position&begin&by&
extending&the&leg&backwards&keeping&the&back&straight&and&
neck&relaxed,&looking&towards&the&floor.&Stomach&should&
remain&contracted&throughout&and&leg&straight.&
Step(5:&&
Alternate&hand&and&legs&holding&each&side&for&10&seconds.&
Raise&leg&approx&70&degrees&then&90&degrees&for&
progression.&A&safe&and&effective&exercise&for&the&lumbar&
and&thoracic&portions&of&the&erector&spinae&muscle,&this&
exercise&also&requires&coNcontraction&of&the&abdominal&
wall&muscles&to&stabilize&the&pelvis.&The&level&is&basic&to&
intermediate&and&the&muscles&targeted&are:&Thoracic&and&
lumbar&portions&of&erector&spinae.&Use&a&mirror&or&wall&to&
check&posture&or&align&ment&and&avoid&twisting.

Top 10 posture exercises (2)

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