Roodenburg - Posture Exercises: 40 Easy & Effective Stretching Exercises To Improve Your Bad Posture : 40 easy exercises proven to fix forward head posture,rounded shoulders and bad posture fast
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| A posture correction exercise | |
 | Therapist`s aim To improve sitting posture. Client`s aim To improve your sitting posture. Client`s instructions Position yourself in sitting. Correct your posture by sitting up tall. Draw your shoulder blades towards the centre of your spine. Gently nod your chin and hold for 10 seconds. Progressions and variations Less advanced: 1. Perform this exercise in sitting. More advanced: 1. Perform this exercise in standing or while walking Precautions 1. The exercise should not increase your pain or symptoms. 2. Perform the exercise in a controlled manner. |
| Anterior chest, neck and chin stretch | |
 | Client`s aim To stretch tight tissue over the front of your neck, chest and chin. Client`s instructions Position yourself in sitting. Look towards the ceiling with your mouth open. Slowly close your mouth with your chin thrust forward. |
| Ear to the shoulder | |
 | Client`s aim To stretch tight tissue over the side of your neck. Client`s instructions Position yourself sitting with good posture. Tilt your head to the side with your opposite shoulder lowered. You may need to adjust your position to find the maximal area of stretch by rotating or tilting your neck or a combination of both as instructed by your physiotherapist. Progressions and variations More advanced: 1. Increase the stretch by taking your ear closer to your shoulder. 2. Use your hand to assist the stretch. |
| Ear to the shoulder with overpressure | |
 | Client`s aim To stretch tight tissue over the side of your neck. Client`s instructions Position yourself in sitting. Tilt your head to the side with your opposite shoulder pulled down and lowered. You might need to adjust your position to find the maximal area of stretch by rotating or tilting your neck or a combination of both as instructed by your physiotherapist. |
| Head turn | |
 | Client`s aim To stretch tight tissue over your neck and shoulder. Client`s instructions Position yourself in sitting with good posture. Turn your head to the side with your opposite shoulder lowered. You might need to adjust your position to find the maximal area of stretch by tilting, extending or turning your neck or a combination of all as instructed by your physiotherapist. Progressions and variations More advanced: 1. Increase the stretch by turning your head further. 2. Use your hand to assist the stretch. |
| Head turn with over pressure | |
 | Client`s aim To stretch tight tissue over your neck. Client`s instructions Position yourself in sitting with good posture. Turn your head to the side with your opposite shoulder lowered. You might need to adjust your position to find the maximal area of stretch by tilting, extending or turning your neck or a combination of all as instructed by your physiotherapist. |
| Head rotation propped on elbows | |
 | Client`s aim To retrain the muscles at the back of your neck. |
| Head rotation propped on elbows | |
| Client`s aim To retrain the muscles at the back of your neck. Client`s instructions Position yourself in prone propped up on your elbows. Push through your elbows to prevent your chest sagging. Gently turn your head from side to side. Precautions 1. This exercise may cause discomfort but it should not increase your pain or symptoms. 2. Perform the exercise in a slow and controlled manner. 3. Do not rotate your neck more than 30 degrees. |
| Head rotation in supine | |
 | . Client`s aim To improve your head rotation. Client`s instructions Position yourself lying on your back with a pillow under your head. Gently turn your head to one side and then the other side. Try to rotate a little further each time. Progressions and variations Less advanced: 1. Decrease the amount of rotation. More advanced: 1. Increase the amount of rotation until your head is in line with your shoulder. Precautions 1. This exercise may cause discomfort but it should not increase your pain or symptoms. 2. Perform the exercise in a slow and controlled manner. |
| Head rotation | |
 | Client`s aim To improve your head rotation. Client`s instructions Position yourself in sitting or standing with a good posture. Gently turn your head to one side, back to neutral and then to the other side. Try to rotate a little further each time so that you can see over your shoulder. Progressions and variations Less advanced: 1. Decrease the amount of rotation. More advanced: 1. Increase the amount of rotation. Precautions 1. This exercise may cause discomfort but it should not increase your pain or symptoms. 2. Perform the exercise in a slow and controlled manner. |
| Isometric neck extension | |
 | Client`s aim To strengthen the muscles that extend your neck. Client`s instructions Position yourself in sitting or standing. Place your hands on the back of your head. Push gently against your hands. Keep your head still and only use approximately 10% effort. Precautions 1. This exercise may cause discomfort but it should not increase your pain or symptoms. 2. Perform the exercise in a controlled manner. 3. Only use approximately 10% effort. |
| Isometric neck flexion | |
 | Client`s aim To strengthen the muscles that bend your neck. Client`s instructions Position yourself in sitting or standing. Place one hand on your forehead. Push gently against your hand. Keep your head still and only use approximately 10% effort. Precautions 1. This exercise may cause discomfort but it should not increase your pain or symptoms. 2. 3. 3. |
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