Category: Posture
Basic Exercise for Serratus Anterior
The serratus anterior (SA) is small muscle that plays a major role in stabilizing the scapula and shoulder joint. This muscle attaches to the ribs and the base of the scapula, controlling forward movement of the scapula. The scapula is the base of support from which shoulder movement occurs. A weak serratus can lead to [...]
Read moreLower Traps
The lower traps are important muscles to target during your workout routine. They play a crucial role in movement and stabilization of the shoulder joint. Without strong lower traps to help balance out the midback muscle structure, the upper traps will take over and cause upper neck pain and shoulder dysfunction. Prone V Arm Lift [...]
Read moreScapula Pressdown
Training your shoulders to go down rather than up can be a difficult task. Especially at the end of a stressful day. An easy way to do this is scapula press downs. Tips: Sit on edge of chair or low table with fingers hanging over the edge. Lift body up and down keeping elbows completely [...]
Read moreTips for Fixing a Swayback
Having a swayback or increased lumbar lordosis, can cause pain in the facet joints, as well as pain in the structures above and below the area. Listed below are some great tips to help fix this posturing: 1. Start with lots of stretching to open up your hip flexors. Try these: Hip Flexor Stretches If [...]
Read moreCervical Isometric Stabilization
This basic neck exercise can really increase stability when done on a regular basis. 4 Way Stabilization Perform the chin tuck in sitting or standing and hold the position Do not hold your breath Firmly press against hand in all four quadrant positions (front, back, sides) Hold 2 to 5 seconds Relax and repeat up [...]
Read moreCorrect Sitting Posture
Poor posture in front of the computer can cause a host of problems, including: Neck Pain Shoulder Pain Wrist Pain Upper, Mid and Lower Back Pain By just practicing a few simple posture techniques, you can prevent the aches and pains caused by bad posture. Be aware that even if you are not experiencing any [...]
Read moreTMJ Dysfunction
TMJ disorder symptoms include: Pain or difficulty biting or chewing, often associated with noise, clicking or grinding sound Aching, dull pain in the jaw and face Earache, Hearing Loss, Tinnitus (ringing in the ear) Headache or Migraine Neck and shoulder pain Main Causes: Jaw misalignment Stress Forward head posture Posture Correction Check your posture to [...]
Read moreCorrect Breathing Patterns
Correct breathing begins in the lower abdominal and is deep, expanding the lungs upward. Deep breathing relaxes the shoulders and uses the diaphragm. Incorrect breathing begins in the mid to upper back and is shallow, expanding the shoulders upward. This creates tension in the chest and shoulders. The slower and deeper the breathing pattern generally [...]
Read moreChin Tucks
This is one of the best exercises to align your head positioning with your shoulders. Poor head positioning can cause multiple problems, from headaches to upper back and neck tension. To help resolve this problem, a simple exercise called chin tucks is just the solution. For added benefit, finish by stretching out your neck. Chin [...]
Read moreNeck Stretch
The muscles of the neck often get tight and strained from holding up the head during poor postural alignment. The head weighs approximately 10lbs. This is a lot of weight for the small muscles of the neck to support for any length of time. Tips: Never force a stretch, stretching should feel good, not painful. [...]
Read moreUpper Shoulder and Neck Pain
The muscles of the upper shoulder and neck work to balance your head on your shoulders. These muscles were not meant to hold up your head at an awkward ankle, such as a forward head positioning due to bad posture. Weight of an average human head is 10 lbs. Remember the last time you picked [...]
Read moreFacet Joint Compression
These are joints in the spine between each vertebrae that help maintain posture and allow for spinal movement. Facet joint compression is often part of the normal aging process as the facets and intervertebral joints handle loading forces. As stiffness occurs from aging, movement within these joints can become painful. Osteoarthritis occurs within the facet [...]
Read moreLumbar Disc Bulges
Disc bulges happen as a result of tearing or overstretching of annular rings, vertebral endplate or ligamentous structures. Basically think of the disc as a jelly doughnut that sits between the vertebrae, the disc bulge is like the jelly from inside the doughnut squishing out. This can happen as a result of high compressive forces, [...]
Read moreChest Stretch
Tight shoulders? Feel like they are constantly pulling you forward? Preventing you from having good posture? Try this chest stretch to help loosen up your pectoralis muscles and help get your shoulders back in line with your body. Not only do rounded, forward shoulders look bad but they also increase your risk for neck pain [...]
Read moreScapula Press
The serratus anterior is small muscle that plays a major role in stabilizing the scapula and shoulder joint. This muscle attaches to the ribs and the base of the scapula, controlling forward movement of the scapula. The scapula is the base of support from which shoulder movement occurs. A weak serratus can lead to severe [...]
Read moreAlternating Back Extensions
People suffering from back pain often think they need to strengthen their back, but in reality they need to strengthen the entire core. As a good review, make sure you are doing these essential core exercises to help strengthen and protect your back: Plank Hold Opposite Arm and Leg Lift Side Hold Now, on a [...]
Read moreShoulder Row
This exercise not only benefits the moderate exerciser who wants to work on posture but also helps develop shoulder strength and core control in the high level athlete. It also helps prevent rotator cuff pain by targeting the muscles in the upper back that help support the shoulder. Start by standing tall and pretending there [...]
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