Having good posture is crucial for maintaining overall health and well-being. Poor posture can cause a range of health problems, such as back pain, headaches, and even digestive issues. Thankfully, there are various physiotherapy exercises that you can do to improve your posture and prevent these health issues.
Here are the top 7 physiotherapy exercises that you can do to improve your posture:
This exercise is a great way to open up your chest and shoulders, which can help to counteract the effects of hunching over a computer or phone all day. Stand with your back against a wall, and raise your arms up to shoulder height with your elbows bent. Slowly move your arms up and down, as if making snow angels, keeping your back and arms against the wall.
This exercise helps to loosen up your spine and improve mobility in your back. Get on all fours with your hands directly under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Then exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees.
This exercise is great for strengthening your glutes and lower back, which are crucial for good posture. Lie on your back with your knees bent and your feet flat on the ground. Lift your hips up towards the ceiling, squeezing your glutes at the top, and then lower back down.
The bird dog exercise is another great way to strengthen your lower back and core muscles, which can help to improve your posture. Get on all fours with your hands directly under your shoulders and your knees under your hips. Extend one arm and the opposite leg straight out, holding for a few seconds before lowering back down and switching sides.
This exercise helps to stretch out your chest muscles, which can get tight from hunching over all day. Stand with your feet hip-width apart and clasp your hands behind your back. Slowly lift your arms up and away from your body, keeping your chest open.
Wall sits are a great way to strengthen your legs and improve your posture. Stand with your back against a wall and slowly lower down into a seated position, with your knees bent at a 90-degree angle. Hold for a few seconds before standing back up.
Shoulder Blade Squeeze
This exercise helps to strengthen the muscles between your shoulder blades, which can help to improve your posture and prevent back pain. Sit or stand with your arms at your sides and your shoulders relaxed. Squeeze your shoulder blades together, as if trying to hold a pencil between them, and then release.
Simple Physiotherapy Exercises to Improve Posture
Incorporating these physiotherapy exercises into your daily routine can help to improve your posture and prevent a range of health problems. Remember to consult with a physiotherapist or healthcare professional before beginning any new exercise regimen, especially if you have any underlying health conditions.
If you’re struggling with poor posture or experiencing any related health issues, contact Power Physiotherapy today. Our lead physiotherapist, Stojan Mirkovic can help you develop a personalized treatment plan to improve your posture and alleviate any pain or discomfort. You can book an initial assessment online or speak to us directly by calling 905-276-9998. Don’t wait any longer to take control of your posture and overall health. Contact us today!