3 Simple Exercises to Improve My Posture

Exercises to Improve Posture: Straighten Up and Stand Tall

 

Taking a break during your workday is not only a perk, but a necessity. Short, two-to-five-minute breaks taken each hour are a great time to implement stretches. By taking the time to do this, you will naturally feel more energized and focused. 

 

To start with, I recommended adding at least 3 stretches or simple exercises into your daily work routine. Ideally, these could be completed every hour throughout the day. Stretches can either be held for a count of 10 or completed for 10 pulses that are 1-2 seconds long. Each stretch can be completed for 1-3 repetitions. You will find better results with 3 repetitions versus one 1. If you are limited on time, 1 repetition is better than none. 

 

As a reminder, do not complete any of these stretches if they cause pain. Talk to your healthcare provider first if you have a compromising health condition. Below are three stretches with directions that would be ideal for dental workers.

 

1. Chin Tucks:

Chin tucks are a simple yet effective exercise for aligning the head and neck and counteracting the forward head posture caused by extended screen time. Here’s how to do it:

 

• Sit or stand tall with your shoulders relaxed.
• Gently retract your chin by drawing it back towards your neck, as if you were making a double chin.
• Hold the position for a few seconds, then release.
• Repeat the exercise 10-15 times, aiming for smooth and controlled movements.

 

2. Chest Stretch: 

Chest stretches increase the length of the muscles on the front aspect of our shoulders. These muscles need to be stretched back to their original position because if they are too tight, they will pull our shoulders forward into a poor posture. Here’s how to do it:

 

• Stand in a doorway with your arms bent at a 90-degree angle, resting on the doorframe.
• Step forward until you feel a stretch in your chest and shoulders.
• Hold for 30 seconds and repeat a few times.

 

3. Shoulder Blade Squeezes:

The shoulder blade squeezes target the muscles responsible for stabilizing the shoulder blades, which can improve your upper body posture. Follow these steps:

 

• Sit or stand with your arms by your sides.
• Squeeze your shoulder blades together as if you’re trying to hold a pencil between them.
• Hold the squeeze for a few seconds, then release.
• Repeat the exercise 10-15 times, focusing on maintaining a relaxed neck and jaw.

 

Improving your posture is a journey that requires consistency and conscious effort. By incorporating these exercises into your daily routine, you can strengthen the muscles that support good posture, increase flexibility, and reduce the strain on your body. Remember to listen to your body, start gradually, and seek professional guidance if you have any underlying health conditions. With time and dedication, you’ll develop a healthier posture, exude confidence, and experience the many benefits that come with it. So, straighten up, stand tall, and embrace the positive changes in your body and well-being.

 

 

*Disclaimer*

Not all exercise is suitable for everyone. Please be advised that there are risks involved in participating in any exercise program. The instruction and advice presented here are in no way a substitute for medical counseling. Please consult with your doctor to determine if you are healthy enough to exercise.

To ensure your safety and obtain the maximum benefits of this program, do not force any of the exercises. Some of the stretches are extreme. Please go gently and be careful getting into them. If you feel pain, stop. DBA: Alter Ergo, assumes no responsibility for injuries suffered while practicing the techniques in this blog and video. Users perform the exercises at their own risk.

 

Check out our YouTube video below for a visual representation of the blog!