Daily POSTURE STRETCH that Stops Slouching Forward | Physiotherapy
Published at : November 07, 2021
Daily posture stretch for chest, upper back and shoulders all in one with Physiotherapist Michelle from https://www.pelvicexercises.com.au Improve your upper body posture with one simple posture correction exercise. These posture stretches for beginners through to very advanced are ideal daily home posture exercises for a quick computer or study break.
Posture Stretch Time Stamps
0:20 Beginners posture stretch
2:11 Intermediate posture stretch
2:44 Advanced posture stretch
Prolonged sitting in front of a computer screen can cause your upper body to become slouched foward. Slumped forward sitting posture often causes slumped forward posture causes tight chest and shoulder muscles. These posture exercises stretch tight chest and shoulder muscles and release spinal stiffness for posture correction after sitting in front of a computer screen.
Posture Stretch for Beginners
Starting Position
*Start lying on your back, knees bent with a rolled towel horizontally positioned between your shoulder blades
*Grasp a towel, stretch band or dowel rod with your hands slightly wider than shoulder width apart
V Stretch for Chest, Shoulders and Back
*Extend both arms to reach the towel in front of your chest towards the ceiling and inhale
*Exhale as you reach and extend both arms backwards over your head
*Take both arms backwards towards the ground within your range of comfort
*Inhale and return the arms to starting position
T Stretch for Chest, Shoulders and Back
*Start in the same stretching position used for the V stretch
*Keep your arms extended over your head and bend your elbows to 90 degrees as you exhale
*Return to the V stretch starting position
Repeat up to 10 posture exercises within your range of personal comfort
Intermediate Posture Stretch
Use a thicker towel roll or a D roll placed under the spine between the shoulder blades.
Repeat the same V and T posture stretches outlined for the beginners stretches.
Advanced Posture Stretch
*Place a foam roller on a firm surface
*Lie down on the foam roller so it rests horizontally between your shoulder blades (the same starting position shown for the beginners posture stretches)
*Grasp a towel, stretch band or dowel rod with your hands slightly wider than shoulder width apart
*Commence with the V Stretch for chest, shoulders and back
*Move into the T Stretch by bending your elbows to 90 degrees keeping your elbows back towards the ground
Repeat the V Stretch to T Stretch combination up to 10 times in a row
Advanced Posture Stretch Progression
*Position a short foam roller on a gym bench and perform the same posture exercises outlined for the advanced posture stretch
Very Advanced Posture Stretch
Performing this posture exercise on a gym bench using a foam rolloer allows increased range of shoulder movement for more intense chest and shoulder posture stretches.
*Take care with this exercise when performing it on a gym bench as this is an advanced posture exercise. Use a small foam roller no wider than the gym bench.
#posturestretch #postureexercises #postureexercisesathome
Videography Jonah Bobongie
Music That Kid Goran licensed user
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
Posture Stretch Time Stamps
0:20 Beginners posture stretch
2:11 Intermediate posture stretch
2:44 Advanced posture stretch
Prolonged sitting in front of a computer screen can cause your upper body to become slouched foward. Slumped forward sitting posture often causes slumped forward posture causes tight chest and shoulder muscles. These posture exercises stretch tight chest and shoulder muscles and release spinal stiffness for posture correction after sitting in front of a computer screen.
Posture Stretch for Beginners
Starting Position
*Start lying on your back, knees bent with a rolled towel horizontally positioned between your shoulder blades
*Grasp a towel, stretch band or dowel rod with your hands slightly wider than shoulder width apart
V Stretch for Chest, Shoulders and Back
*Extend both arms to reach the towel in front of your chest towards the ceiling and inhale
*Exhale as you reach and extend both arms backwards over your head
*Take both arms backwards towards the ground within your range of comfort
*Inhale and return the arms to starting position
T Stretch for Chest, Shoulders and Back
*Start in the same stretching position used for the V stretch
*Keep your arms extended over your head and bend your elbows to 90 degrees as you exhale
*Return to the V stretch starting position
Repeat up to 10 posture exercises within your range of personal comfort
Intermediate Posture Stretch
Use a thicker towel roll or a D roll placed under the spine between the shoulder blades.
Repeat the same V and T posture stretches outlined for the beginners stretches.
Advanced Posture Stretch
*Place a foam roller on a firm surface
*Lie down on the foam roller so it rests horizontally between your shoulder blades (the same starting position shown for the beginners posture stretches)
*Grasp a towel, stretch band or dowel rod with your hands slightly wider than shoulder width apart
*Commence with the V Stretch for chest, shoulders and back
*Move into the T Stretch by bending your elbows to 90 degrees keeping your elbows back towards the ground
Repeat the V Stretch to T Stretch combination up to 10 times in a row
Advanced Posture Stretch Progression
*Position a short foam roller on a gym bench and perform the same posture exercises outlined for the advanced posture stretch
Very Advanced Posture Stretch
Performing this posture exercise on a gym bench using a foam rolloer allows increased range of shoulder movement for more intense chest and shoulder posture stretches.
*Take care with this exercise when performing it on a gym bench as this is an advanced posture exercise. Use a small foam roller no wider than the gym bench.
#posturestretch #postureexercises #postureexercisesathome
Videography Jonah Bobongie
Music That Kid Goran licensed user
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
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