Posture is a very important aspect of our physical health. One of the most common effects of of poor posture is rounded shoulders. In our blog post we talk about some quick tips you can implement in your day to day routine to make sure you’re posture is in good shape.
Quick tips for maintaining good posture and exercises that can help!
- Keeping your feet flat on the ground, weight bearing equally on bottom surface of feet.
- Keeping your core muscles engaged, as this takes off the pressure on your back and keeps your trunk in good alignment.
- Bringing your shoulders back with chest bone up and forward.
- Keeping your chin tucked, horizontal to the ground, as if to make a “double chin.”
- Relaxing your shoulders down and letting your arms sway naturally.
What are Rounded Shoulders?
When your shoulders appear to be positioned further forward than normal, you may have rounded shoulders. This is one of the most common effects of poor posture. Below are some simple exercises you can do to help decrease rounded shoulders.
3 Simple Exercises
1. Pectoral stretch if you struggle with rounded shoulders:
Laying with the middle of your back over a bolster, or rolling up a large beach towel, keeping the palms of your hands to the ceiling and slowly letting your shoulders relax and drop down to the ground. Hold this position for several minutes daily, making sure to breathe, relax and keep your head looking towards the ceiling.
2. Pectoral stretch if you struggle with rounded shoulders:
Keeping your arm bent and placed on a door frame, let your body move forward until you feel stretch at the front of your shoulder. Hold this position on each shoulder for 30 seconds, 3 times daily. Making sure to breathe and relaxing your shoulder to attain a good stretch.
3. Strengthening shoulders to promote good posture:
While sitting or standing tall, squeeze your shoulder blades together and bring your shoulder blades down as if you were putting them in your pocket, hold this position for 30 seconds, 3 times daily. Make sure you are relaxing your shoulders, breathing and sitting/standing tall to maintain good posture.
If you or a loved one are in need of physical, occupational, or speech therapy call our front office today at 586-323-2957 to schedule your FREE 30 minute screening.