Two truths about modern life: we’re increasingly hunched over our electronic devices, and we’re dealing with more and more neck and upper back pain. But it doesn’t have to be a constant struggle. Dr. Brett Cardonick recommends three exercises to help counteract poor posture and alleviate the strain that leads to pain. Add these easy-to-do moves to your daily routine, and you’ll soon find relief.
Tighten Your Core
Many of us have poor posture when seated, especially when looking down at devices. Over time, this leads to a naturally forward head and rounded shoulder posture. To correct this and alleviate strain, focus on maintaining a tight core.
When you bring your stomach muscles in and tighten them up without holding your breath, it lifts everything up and helps keep your head up and shoulders back. Aim for your ears to be over your shoulders, and your shoulders down and back, not hunched forward.
Backward Arm Circles
Much of what we do in our lives these days causes a forward tilt in the upper body: texting, slouching, typing, reading, talking on the phone, working on computers. To counteract this, practice doing backward arm circles.
Stand up straight, hold your arms at shoulder height and outstretched to their respective sides. Hold your palms up and make backward arm circles. Do five or 10 of these several times per day. They don’t have to be big or fast, but the more you do them, the more you’ll open up your upper body and help prevent rounded shoulders and forward head position.
Integrate this exercise into your daily routine: every time you take a break from typing on a computer or device, do a couple of backward arm circles. This will stretch the muscles in the chest and strengthen and tighten the muscles in the upper back.
Elbow Wall Press
This simple exercise helps strengthen the upper back and shoulders. Stand with your back against a wall. Bring your elbows up to shoulder height with arms bent at a 90-degree forward angle, palms facing down. Keep your neck and upper body relaxed, and push your elbows into the wall with appropriate force to feel muscle contraction between your shoulders. It’s essential to keep your neck relaxed when doing this exercise.
Hold the backward push for 10 seconds and then relax your arms. Repeat this exercise 10 times. Do two sets of 10 reps once per day.
In Conclusion
With poor posture causing strain on our neck, shoulders, and upper back, it’s essential we take the time to combat these negative effects. By incorporating these three exercises into your daily routine, you can help retrain your body, improve your posture, and alleviate pain. Stick to these practices and take control of your body’s wellbeing now.
