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Posture Exercises

Previously we have discussed shoulder impingement, nagging neck pain from stress, workstation setup … All of these topics have an important thing in common. Posture.


We have heard it from the time we were small - walking with books on our heads - to practice good posture. No? Just me? Although the nagging from our mom to stand up straight sure got annoying, this is a topic that has only gotten more important over the years as computers, cell phones, and other smart devices have become such a huge part of our daily life.


As physical therapists, we define good posture as having some key landmarks lined up one over the other. Truth be told, good posture does not look the same on everyone. One thing we do know for sure, is having good strength of the muscles between our shoulder blades really helps in combating that forward pull of all of those smart devices. Here are some of our favorite exercises to do just that:


  1. Row

  • Elbows bent

  • Squeeze your shoulder blades down & back

  • Pull both arms back to your sides

  • Can be performed with a resistance band anchored on a door knob or stair case (standing or sitting); lying on a ball or bench with or without dumbbells



2. T

  • Elbows straight; thumbs pointing toward your back

  • Squeeze shoulder blades down & back

  • Lift arms up as if you’re making a “T” with your body

  • Can be performed lying on a ball or a bench with or without dumbbells; with or without a resistance band (standing or sitting)




3. W

  • Arms away from your side & elbows bent

  • Squeeze shoulder blades down & back

  • Move your arms back toward your spine

  • Can be performed standing; lying on a ball or a bench with or without dumbbells


Doing these exercises regularly can help prevent injuries at the shoulder, neck, mid-back, and even elbow and wrist! Stay well, don’t forget to stretch, and make time for yourself to be active. If you have any questions or concerns, don’t hesitate to reach out to us at BHPT. We’re here for you.

(All exercise photos from MedBridge Education)


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