Hi, Dr. Jonathon Pinnow, your chiropractor for better posture here in Sun Prairie, WI. And today we’re gonna go over three exercises you can do to help with posture. Whether you have a good setup at home, a setup at work, or maybe just not a great setup wherever you are, these are three things you can do daily to help with your posture.
Chiropractic Posture Exercise 1
And so the very first one we’re gonna do is what’s called a chin retraction. So typically, you start to see people with their heads coming forward. That’s probably what it normally looks like from the side when you’re doing something at the desk.
So the very first thing we’re gonna do is a chin retraction to help change that. And so what you do is you stand up nice and straight, and then just bring the chin straight back. You don’t want to tuck down or up, straight back.
If you get this double chin, you’re doing it correctly.
So from the side, it looks like this. And you’re gonna do three sets of 10. When you start, just do 10 of ’em, one set. Slowly work your way up. You’re gonna work on a lot of the muscles in the front of the neck.
If you do too many of ’em at one time, you’re actually gonna get some soreness. You drink water, you eat food, you’re actually gonna feel that more in there. It might be unpleasant. So just start low, 10 of them a day. Slowly work your way up to more reps.
And so that’s the first one, super simple, the chin tuck.
Chiropractic Posture Exercise 2
The second exercise you can do is a goal post exercise.
And so you’re gonna have your hands up, and then palms out to help really engage muscles in the back of your shoulders. So when you turn those palms out, you should feel the shoulder, the muscles in the back behind your shoulder, and then you’re gonna go straight up overhead like you’re clapping.
So this is a goal post exercise, or if you’re Vikings fan like me, it’s the skull chant. So right here, all the way up. Perfect. And just go through 10 of those. You can do up to three sets of ’em.
It just helps warm up the muscles in the back, helping again, pull those shoulders forward.
Chiropractic Posture Exercise 3
And so speaking of that, the next exercise that we’re gonna do is just opening up the chest here.
And so you’re gonna start with your hands like this in front of you, and then just palms out when you go outwards. So palms in front, like a peek-a-boo, and then the palms out. Again, three sets of 10 here.
You’re really working on opening up through the chest with this exercise. This exercise here, you’re working on really contracting muscles behind your back.
And then the first one, the chin tuck, working on contracting these muscles and bringing the head back, ears over your shoulders and through there.
So those are three exercises you can start doing at home today. Do ’em right now. They’ll help you out.