As the majority of us spend our days sitting at desks, hunched over computers or staring down at smartphones, it's no surprise that poor posture has become an increasingly common issue. Poor posture can cause a variety of problems, including pain and discomfort, difficulty breathing, and even decreased confidence. Thankfully, there are some simple stretches that can help improve posture and prevent these issues. In this article, we'll take a closer look at five effective stretches for better posture, as demonstrated by physical therapist Jared Beckstrand.
Go to the Topics:
- Stretch #1: Forward Head Stretch
- Stretch #2: Upper Back Shoulder Stretch with Foam Roller
- Stretch #3: Chest Shoulder Stretch
- Stretch #4: Hip Flexor Stretch
- Stretch #5: Lower Back Stretch
The Importance of Good Posture
Before diving into the stretches themselves, it's important to understand why good posture matters. Proper posture can help prevent pain and injury, improve breathing, and even boost confidence and mental well-being. Poor posture, on the other hand, can lead to a variety of issues, including headaches, neck pain, back pain, and decreased mobility. By incorporating stretches and exercises that promote good posture into your daily routine, you can improve your overall health and well-being.
Stretch #1: Forward Head Stretch
If you spend a lot of time sitting at a desk or looking down at a screen, you may develop a forward head posture, which can cause neck, shoulder, and upper back pain. The Forward Head Stretch can help correct this posture and alleviate discomfort. Here's how to do it:
- Sit or stand with good posture.
- Allow your head to come forward slightly.
- Gently pull your chin back towards your throat, feeling a stretch in the deep neck flexors and extensors.
- Hold this position for a few seconds, then release.
- Repeat the stretch for 10-20 repetitions, holding each repetition for 1-3 seconds.
Perform this stretch regularly to improve your posture and reduce pain caused by forward head posture.
Stretch #2: Upper Back Shoulder Stretch with Foam Roller
The Upper Back Shoulder Stretch is an excellent stretch to correct a hunched-over posture and improve mobility in the upper body. Here's how to do it using a foam roller:
- Sit on the edge of a foam roller or a rolled-up towel.
- Lie back onto the foam roller so that it runs lengthwise down your spine.
- Allow your arms to fall to your sides and focus on opening up your chest and shoulders.
- Raise your arms up and over your head, then hold this position for a few seconds.
- Lower your arms back down, then repeat this stretch for 10-15 repetitions, holding each repetition for 1-3 seconds.
You should feel a stretch in your chest, shoulders, and upper back. This stretch can be done regularly to improve your posture and upper body mobility.
Stretch #3: Chest Shoulder Stretch
To improve the flexibility in your chest and shoulders, the Corner Chest Shoulder Stretch can be highly effective. To perform this stretch, follow these simple steps:
- Find a corner in a room and place both hands at chest height on either side of the corner.
- Maintain good posture and take a big step forward into the corner, putting your weight on your front foot.
- As you step forward, you should feel a comfortable stretch in the front of your chest and shoulders.
- Hold this stretch for 20 seconds and repeat it three times.
- You can also perform this stretch in a doorway by placing your hands on either side and stepping forward.
- Repeat the stretch three times for 20 seconds each time.
With regular practice, this stretch can help alleviate tightness in the chest and shoulders and improve overall upper body mobility.
Stretch #4: Hip Flexor Stretch
To improve lower back posture, one effective stretch is the hip flexor stretch. Here's how to do it:
- Get into a tall half-kneeling position with your left knee on the ground and your right foot forward.
- Keep your posture upright and engage your core.
- Lean forward onto your right foot, feeling a stretch in your left hip flexor.
- Avoid rounding your pelvis forward, and instead, engage your left glute to counteract the forward movement.
- Find a comfortable stretch and hold it for 20 seconds.
- Repeat the stretch three times on each side.
Stretch #5: Lower Back Stretch
The final stretch to correct your lower back posture is the prayer stretch, also known as the child's pose stretch. Here's how to do it:
- Get down on all fours.
- Keep your hands in place and sit back onto your heels, allowing your pelvis to round back and your lower back to arch.
- Find a comfortable stretch in your lower back and hold for 20 seconds.
- Repeat the stretch three times.
It's safe to perform these stretches at least once a day, and even twice a day if you feel comfortable. However, be sure to stay within a comfortable range and avoid pushing yourself too far.
Conclusion:
In today's world, where we spend long hours sitting in front of a computer, poor posture has become a common problem. It can cause discomfort and pain, and even lead to more severe issues. Incorporating simple stretches into your daily routine can help improve your posture, prevent pain, and improve your overall well-being. In this article, we explored five effective stretches demonstrated by a physical therapist, Jared Beckstrand, that can help correct forward head posture, hunched-over posture, and tightness in the chest, shoulders, and hip flexors. With regular practice, these stretches can help alleviate pain and tightness, and improve your posture and mobility. Remember to perform these stretches regularly and within your comfortable range to reap the benefits.