Mobility and Strengthening for Better Posture

Dr. Jessica Robinson, DPT
Olympus Movement Performance

​I know, I know, we’ve all heard this a million times, but it’s an important one. I’m guilty of it too when sitting in front of the computer or in one position for too long. We end up in that classic slumped posture with excessive rounding of our upper back, forward shoulders, and extended neck. However, good posture and the ability to find good posture is the foundation for all movements.

*This is not to say that you have to be in perfect posture all the time. We should be moving throughout many postures during the day. The trouble usually comes when we get suck in one position for an extended period of time. The bigger question here is are you able to find your correct postural alignment, and can your body/muscles maintain that alignment for a period of time.
 
First, to find your good postural alignment, I usually say tuck your chin all the way back, squeeze your shoulders and push your chest all the way forward, and really arch your low back (this should feel very weird or uncomfortable). Then back off of this about 10%. 
 
Next, let’s talk about desk set up/ergonomics. Adjust your chair height so that your knees are about level with your hips. Feet should be flat on the floor (or on a foot rest) and knees bent to approximately 90 degrees or a little less. Elbows should be bent to approximately 90 degrees, and wrists should be straight with your hands at or just below the level of your elbows. Your computer monitor should be placed about an arm’s length away from you with the top of the monitor about eye level so you can just use your eyes to scan down. 
 
Alright, let’s get moving and get you out of that prolonged positioning! Mobility and strengthening for better posture tend to focus on opening up the chest and front of your body while strengthening the upper back, posterior shoulder muscles, and neck. While there are many variations and ways to stretch these muscles/muscle groups, here are a few mobility exercises I like to use.
 

• Open books (side lying thoracic rotation): Lie on one side with your knees bent towards your chest. Bring both arms straight out in front of you, and then guiding with your top arm, open your chest and rotate the upper half of your body until a stretch is felt. Hold for 10 seconds, then return to starting position. Repeat 5-10 times, then switch to your other side.

• Foam roll thoracic extension: Take a foam roll and place it horizontally at the base of your ribs. Interlace your hands behind your neck to support your neck, then lift your hips and roll to the top of your upper back and then back down. You can also sit down in at a spot that feels tight and gently arch your upper back over the foam roll. 

• Pec stretch: At a doorway, place your arm in a W or “cactus” position. Step forward with one foot until a stretch is felt in your chest. Hold for 30 seconds, and repeat 2-3 times. This can be performed one arm at a time or both together.

Now that we have found our good postural alignment and mobilized commonly tight regions, we will focus on some strength training to make sure those changes last. If we are doing nothing to create a good support system, we will just return to our old tendencies/habits. Our bodies are made to be efficient and will always choose the path of least resistance. This is why strengthening is so important. 
 
As before, there are a million exercises you can do to strengthen these muscles, but I’ve given you a few of my favorites here that can be modified and really performed mostly anywhere with minimal equipment. 
 

• Chin tuck: Sit tall and gently tuck your chin as if to nod yes or make a double chin. The whole neck should not flex, just the chin should “tuck”. Hold in tucked position for 5 seconds, then relax.

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• Row: Using a resistance band, stand with tall posture and then pull your hands in towards your chest (in a “row” motion). Squeeze the shoulder blades as you pull, then return to starting position. Make sure your shoulders do not shrug up towards your ears. 

• Shoulder external rotation: Hold a resistance band in both hands with elbow bent to 90 degrees and palms facing up. Keeping your elbows in, pull the band apart, bringing the forearms out away from your body. Return to starting position. 

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• T’s, W’s, and Y’s: Lying face down or on a stability ball, bring your arms out into a T position squeezing your shoulder blades. Return to starting position, then bend you elbows and bring your arms up and back into a W position squeezing the shoulder blades. Return to start. Lastly, leading with your thumbs, bring the arms up into a Y position squeezing the shoulder blades. Return to start and repeat from the top. 

​These exercises focus on strengthening the upper back and posterior shoulder muscles (with the exception of the chin tuck) to again open up the chest and support the shoulders and spine. With the chin tuck, we are lengthening the neck extensors (back side) and strengthening the neck flexors (front side) to bring the neck into a better position.
 
Try these out, and see how they feel. Remember to take breaks throughout the day. Here’s a quick tip if you frequently sit or stand in one position for an extended period and like me tend to lose track of time à set a timer for yourself (every ½ hour, hour, etc.). When it goes off, check your posture and get up and move a little. 
 
If you have any questions, feel free to call or schedule a discovery session. You know where to find us. J
 

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