Technology has been a blessing and a curse, making it easier to get more done in less time. However, we spend too many hours sitting at our desks, driving in our cars, and hunched forward looking at our the tiny little screens on our phones.
Over time, your body adapts and starts to lose your natural mobility, causing aches and pains.
One of the simplest areas to focus on to help you move better and feel better is to work on reversing your posture.
Here are 5 quick and easy drills that you can perform in just 5 minutes a day to start reversing your posture and feeling better today.
One of the easiest posture fixes is to get out of our hunched over seated position. Grab a foam roller and roll up and down your lower to mid back for 30 seconds to relieve tension in those muscles. Then, place the foam roll at your mid back and slowly extend you upper body over the wall. Pause for a couple of seconds and return to the starting position. Repeat 10 times. Click here for videos and more information on thoracic mobility.
Now that we have loosed up the mid back, you should now work on enhancing your mobility. Kneel on the ground with your forearms down on the ground. Place one hand behind your head and slowly rotate your upper body upward to look towards the ceiling. You should feel a stretch in your mid back. Repeat 10 times each direction. Click here for videos and more information on thoracic mobility.
Another major source of postural adaptation is in the hips. Stretching your hip flexors can help reduce tension in your low back. Kneel with one knee on the ground and your hands on your hips. Tilt your pelvis back but squeezing your glutes and your abs at the same time. You should feel a mild stretch in the front of your thigh. Hold this position and lean forward 1-2 inches. Hold for 5 seconds and repeat 5 times on each side. Click here to watch a video of the hip flexor stretch.
Now that we have laid a great foundation with the hips and spine, it is time to get your shoulders and head back with the next two drills. Shoulder W’s can be performed to get your shoulders and scapulas down and back. Begin with your arms relaxed at your side and your elbows bent so your hands are in front of you. Stand tall, pinch your shoulder blades down and back and rotate both arms out, keeping your elbows tucked to your side. Your should look like a W. Repeat this 10 times. This is also a great drill to perform at your desk or in your car. Click here to see a video of the shoulder W exercise.
Stand up tall and pull your head back as if you were trying to make a double chin. You can place one finger on your chin and use it to guide your head straight back. You should feel some tension in the front of your neck and a stretch at the base of your head in the back. Hold this for a few seconds and repeat 10 times. Click here to see a video of the chin tuck exercise.
Try these 5 exercises today and start feeling better fast!