If there is one thing most of us can agree on, it’s that modern technology is not great for posture. Many people spend hours a day sitting at their computer desk, hunched over their phones, or slumped in front of the TV.
While changing your work schedule or daily habits isn’t always easy, a few simple exercises can improve your alignment. In this post, the experts at Exchange Physical Therapy Group discuss how physical therapy in Edgewater, NJ, can help improve bad posture and help you feel better quickly.
How Physical Therapy Can Improve Your Posture and Your Health
You may already know about the back problems, headaches, and neck pains that accompany too much slouching. But did you know the effects of poor posture also include balance issues, breathing difficulties, digestive troubles, and even incontinence?
Thankfully, physical therapy for bad posture can help get your spine into alignment and keep related health issues at bay.
1. Postural Alignment Correction
Good posture applies when sitting, standing, and even sleeping. Correcting your alignment can help reduce the risk of discomfort and injury.
One of the most common posture problems when sitting is upper cross syndrome. Your head leans forward, your upper spine rounds, and your shoulders hunch toward your ears. Try placing your feet flat on the floor, tucking your chin, and moving your shoulders down and back.
When standing, lower cross syndrome is characterized by an arched back and a forward-tilting pelvis. Instead, hold your pelvis in a neutral position, avoid locking your knees, position your knees over your ankles, and move your head and shoulders back.
2. Stretching for Muscle Balance
Bad posture can lead to muscular imbalances, where some muscles become weaker, shorter, or tighter than others. For example, your abs and glutes may weaken while your calves, thighs, and hips tighten.
The following stretches can help counteract these tendencies and restore balance.
- Chest opener: Bring your arms behind your back, interlace your fingers, move your hands toward the floor, and lift your chest toward the ceiling.
- Door frame stretch: Put your arms at right angles pointing upward and press them against the door frame. Lean forward until you feel a stretch across your chest.
- Hip flexor stretch: Kneel on one leg with the other bent in front of you at a right angle (with your foot flat on the ground). Bring your hips forward with your back straight until you feel a stretch in your thigh.
3. Spinal Mobility Exercises
Physical therapy for bad posture also includes spinal mobility exercises. The following can help improve the range of motion and flexibility in your back:
- Foam roller stretch: Sit on the ground with your knees bent, cross your hands over your chest, and slowly lean back over the roller to stretch your spine.
- Spinal rotations: Sit on your heels with your shins on the ground. Place one hand on the floor in front of you and the other behind your head with the elbow extended outward. Rotate your elbow toward the ceiling. Then, release and repeat on the other side.
- Cat-cow: Positioned on your hands and knees (or standing upright with your hands on your knees), alternately round and arch your torso to stretch your back and chest.
4. Muscle Strengthening
Stretching is only one component of physical therapy for bad posture. Another is strengthening. Core muscle strengthening is vital to good posture, but don’t forget about your back, shoulders, hips, and legs.
Strengthening exercises can be as simple as shoulder blade squeezes or isometric pulls to activate your mid-back muscles. If you like yoga, try plank poses, downward-facing dog, or glute bridges to work several muscle groups at once.
Need Professional Physical Therapy? Contact Us Today!
Physical therapy for bad posture is often as straightforward as performing the stretching and strengthening exercises above. However, some conditions call for more advanced techniques and specialized knowledge. For expert care and personalized treatment, trust the team at Exchange Physical Therapy Group.Whether you want professional assistance making ergonomic posture adjustments or need physical therapy for joint pain, Exchange Physical Therapy Group can help. Call today at (201) 377-1510 to schedule an appointment!
