| CYO Butch |
Mon Dec 29, 2003 12:39pm |
Due to a chronic neck problem, I've been going through a lot of treatment to improve my posture. I've been given some of these exercises by my physical therapists, some by my orthopedist, and a couple by my chiropractor. It seems that much bad posture is due to lack of strength in the "lats" and shoulder muscles. It can also be due the tightness in the "pecs", so stretching these also helps. All should be done at least 2 times a day. None are strenuous so they can be done every day without risk.
1. Pec stretch - Stand in doorway (or facing a corner if you are not wide enough to do this stretch in a doorway), place your forearms against the door frame (or walls) with one leg bent and the other back. This should be like lunge step. Your arms should be placed so that you hands are about ear height. Push your torso forward gently, stretching your pecs. Hold the for a 30sec count. Switch legs (gives a good calf and Achilles stretch as well) and repeat 2 more time (3 total). Do this twice a day.
2. Place your hands behind your head, just above the neck, with your finger tips just touching. With your mouth open a bit, move your head backward while trying to bring your shoulder blades together behind your back. Hold this for 5 seconds, and repeat 15 times.
3. Get one of those stretch bands. They are either rubber tubing or just a long (3-4 feet) strip of rubber. You can get them in a sporting goods store. Attach the middle to a door knob, or something similar. Stand facing the door knob with one end of the band in each hand. Slowly, with your arms straight, pull your arms back so they are sticking straight out in a T. Hold it for 5 seconds. Repeat 30 times.
4. With the same band, take one end in your right hand, with your left shoulder toward the door knob. Your right elbow should be on your right hip, and your hand will be across your stomach. Position yourself so that the band has no slack in it with you. Put a rolled up towel under your right arm. Slowly, bring your arm out to perpendicular to your body, and hold it for 5 seconds. Repeat 15 times. Change directions and repeat with your left hand.
5. With the band in your right hand, but this time the door knob on your right, have your right elbow against your right hip and you forearm perpendicular to your body. (This is like the finishing position from 4.) Slowly pull the band across your body until your forearm lies flat against your stomach. Hold for 5 seconds and repeat 15 times. Switch to the other arm.
6. This is ideally done on a bench, but it isn't absolutely required. You will be lying face down, with your arms at your side. With your palms up, slowly bring your hand as high as you as you can up behind you. (As you get used to this, your can add 1-2 lbs weights.) Hold for 5 seconds and repeat 15 time.
7. Also best with a bench, lying face down with your arms stretch out in a T. With your thumbs sticking up toward the ceiling, try to raise you arms as high as you can, hold for 5 seconds, then repeat 15 times. This can also be done with light weights.
If you have access to a gym, get set up to do lat pulls, and the butterflies in which you face the machine and bring your bent arms back, sort of in the same position and in stretch # 1, above.
You probably want to avoid strengthening the muscles on the front of your body, but you probably do want to stretch them.
Hope this helps. All of these things are low impact, and 1-7 can all be done at home without significant expense.
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