An incorrect body posture can have several depreciative effects on the body. The uneven distribution of the body weight can have various parts of the body – especially the joints and muscles – experiencing more wear that can lead to muscle strain, and joint pain and swelling. A routine of chiropractic exercise can help an individual maintain a correct posture and avoid these problems all together.
Following exercises can help dramatically in getting the posture right.
Shoulder Retraction Exercise
Regularly carrying out the Shoulder Retraction exercises can help in aligning the head and neck with the spinal cord. These tend to relax the tightened neck muscles along with the pectorals.
This exercise can be conducted by standing up straight with the space between the feet equal to the shoulder-width. With the toes pointing head-on and arms freely hanging – the palms are turned to face straight ahead. The shoulders are then slowly lowered down and moved backwards.
This motion makes the shoulder blades to move towards the spinal cord. The breast-bone is pushed out and upwards. The head should be positioned so as that it is directly above the spine and the chin is then tucked into the throat.
This position should be held for about 30 seconds.
This exercise is recommended to relax the neck and shoulder muscles and improve the overall posture.
This particular exercise can be performed either sitting or standing. The head is held in a neutral position and directly above the spine. The shoulders are then raised upwards, moved backwards and then lowered towards the spine. This helps in opening up the chest and a slight stretch in the chest muscles will be felt.
Approximately 25 shrugs should be performed twice a day.
Repetitive Chin Tucks
Repetitive Chin tucks tend to stretch neck muscles and release tension in muscles that are located just below the skull – this tension can produce headaches.
This exercise can be performed by sitting on the edge of a chair or a bed. The spine should be kept straight; the head and the neck should be pulled back without tilting the neck. The chin is then to be brought to the throat.
A slight stretch will be felt in the neck. Hold this position for around 8 seconds, and then slowly return to the starting point.
Chiropractors recommend the exercise to be carried out at least 8 times a week.