Modern life requires us to spend a lot of time on computers, on phones, or driving in cars. All of this can lead to hunched shoulders and poor posture, which in turn can cause spinal pain and problems. Luckily, there are a few stretches that can help work against these effects and give you better posture! They include:
- Goalpost Stretch
- Roll Up
- Straddle Stretch
- Neck Stretch
In the rest of this article, we’ll walk you through each stretch so you can receive the full benefits. So, find some space and let’s get started!
4 Stretches For Better Posture
Stand up straight with your back against a wall. With your head, shoulders, glutes, and heels all making contact with the wall, bring your arms into a T position with your elbows in line with your shoulders. Then, bend your elbows and gently draw the backs of your forearms and hands toward the wall.
Hold the stretch for 10 to 30 seconds. As you hold it, breathe deeply, expanding your chest and feeling the stretch across your chest.
Stand up straight, spine long, shoulders back, and feet shoulder width apart. Starting with the top of your head, slowly roll down your spine, moving through each vertebrae individually. At the bottom of the stretch, bend your knees slightly to protect your joints and reach your hands toward the ground.
Breathe deeply and hold the stretch for 10 to 30 seconds, letting gravity pull your head closer to the ground. Then, bend your knees more deeply and slowly roll back up to standing. Your head is the last thing to come up. Repeat one or two more times.
Sit on the floor with your legs extended in front of you and your spine long, then open your legs into a comfortable straddle. Bend your knees slightly if necessary to keep your spine long. Extend your right hand toward the ceiling, then reach it over your head toward the left side of your body. Breathe deeply and hold the stretch for 10 to 30 seconds, then switch sides.
After stretching on both sides, come back to the center and walk your hands forward, trying to maintain a long spine as you stretch. Bring your body as close to the floor as possible and hold for 10 to 30 more seconds.
Sit or stand with your back straight, then slowly bow your head forward. Hold for one to three seconds, then slowly draw your right ear toward your right shoulder, stretching through the left side of your neck. Hold again, then roll your head straight back and hold for one to three seconds, being careful to not lean back too far.
Finally, draw your left ear to your left shoulder and hold again. Then, bow your head forward one more time. Repeat, this time starting with your left side.
Try doing this series of stretches two to three times each week. With consistent practice, you’ll have better posture and less back pain in no time!