Maintaining the natural lumbar curve in your lower back is essential to preventing back pain. Rounding the back when sitting for long periods of time. standing for hours curved over, and not sleeping properly can all lead to bad posture.
Frequently getting up and performing these 3 realignment exercises can help your muscles from getting stuck in a hunched over position.
- Chin Tuck
This position can help reverse forward head posture by strengthening neck muscles. This exercise can be done sitting or standing. Start with your shoulders rolled back and down.
While looking straight ahead, place two fingers on your chin, slightly tuck your chin and move your head back. Hold for 3-5 seconds and then release. Repeat 10 times.
- Wall Angel
Stand with your back against a flat wall with your feet about four inches from the base. Keep a slight bend in your knees.
Your glutes, spine and head should all be against the wall. Bring your arms up with elbows bent so your upper arms are parallel to the floor and squeeze your shoulder blades together, forming a letter "W".Hold for 3 seconds.
Next, straighten your elbows to raise your arms up to form the letter “Y.” Make sure not to shrug your shoulders to your ears. Repeat this 10 times, starting at “W,” holding for 3 seconds and then raising your arms into a “Y.” Do 2-3 sets.
- Doorway Stretch
Standing at a doorway, lift your arm so its paralell to the floor and bend at the elbow so your fingers point towards the ceiling. Place your hand on the doorjam.
Slowly lean into your raised arm and push against the doorjam for 7-10 seconds. Relax the pressure and then press your arm against the doorjamb again, this time coming into a slight lunge with your legs so your chest moves forward past the doorjamb for 7-10 seconds. Repeat this stretch two to three times on each side.
If you’re experiencing back pain and need a chiropractor, put your trust in Augustine Chiropractic in Wesley Chapel, FL. With over 31 years of experience, this reputable chiropractor is dedicated to helping patients heal in a warm and inviting atmosphere. Offering biomechanical treatment, state-of-art laser equipment, and highly experienced doctors, they help patients manage everything from routine back pain to auto accident injury recovery. To schedule an appointment, give them a call today at (813) 994-6008 or visit them online for more information.
If you’re in an auto accident, please call Augustine Chiropractic Wesley Chapel at 813-994-6008.