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Exercise: Posture Support and Posture Correction

Objective: Posture correction - re educating the postural muscles by bringing the head and shoulders back and the chest forward.

Description: Sit on an exercise ball that allows you to put both feet on the floor with your thighs as close to parallel with the floor as possible. Hold a (broom)stick behind you, with one hand holding the top of the stick against the back of your head and the other hand holding the bottom of the stick against the bottom of your back (sacrum), BOTH AT THE SAME TIME.

Separate your knees 12-15 inches for stability. You are ready to start the exercise.

  • Step One: While holding the stick against your head and back at the same time, swivel your hips around on the ball. We tell our patients to imagine that they are doing a "hoola dance." Do this for 1-2 minutes.
  • Step Two: Lift one leg and balance yourself on the ball and on one leg while still holding the stick against your head and back. Do this for 1-2 minutes.
  • Step Three: Put both feet on the ground. Lift the other leg and do the same thing as Step #2 with the other leg up. Do this for 1-2 minutes, while still keeping the stick held against your head and back.
  • Step Four: Take a break and repeat Steps #1-3 two to three times.

When you get up from this exercise you should feel as though you are standing straighter. If you want to keep this feeling longer throughout the day, repeat this exercise more times each day.

You can reinforce this postural exercise by doing the shoulder stabilizer exercises we taught you previously.

Need a therapy ball? We've got 'em! Click on this link and get one or more: Exercise Therapy Balls

Need a stick? Unscrew your broom or mop stick handle and that will do just fine. Or you can use a hockey stick (that's the Canadian in me talking!).

Warning: Therapeutic exercises should not significantly increase pain during the exercise. Increased pain or symptoms could be a sign of a more serious condition and you should consult your health care professional for guidance.