Stretches to Improve Your Posture

Stretches to Improve Your Posture

Slouching is something that we’ve all been told to stop doing. Sitting up straight will keep the spine healthy and reduce the risk of a low back pain condition. Also, stretches to improve your posture is a great way to help fend of pain and improve your health too.

A study in 1981 looked at the amount of pressure put on the intervertebral disks in the lower back in different positions. There are about 100 pounds per square inch of pressure on the disk in the low back, and laying supine cuts this pressure to 25 pounds per inch. in a neutral standing position. When the participants Stood leaning forward or sat leaning forward, the pressure was as high as 275 pounds per inch. Decided pressure put desks at a larger risk for injury.

Here are some stretches to improve your posture that Harvard medical school recommends to improve and maintain your neck and back:

Think of a straight line which passes through the ears, shoulders, hips, knees, and ankles. Then imagine a strong cord on the top of your head that pulls you upwards.

Sit straight in a chair, relax your arms and shoulders, breathe deeply, and draw the shoulders back and squeeze the scapula together keeping the chin tucked.

Stand in a corner and put your forearms and palms on the two walls and straddle your feet in front of the other. Lean forward until you feel a strong stretch in the chest muscles.

Raise your right arm forward to shoulder height and bend. Hold the right elbow with the left hand and pull it across your chest until you feel a strong stretch.

A 2018 study looked at lumbar disc patients as they sat in various types of chairs and found that a kneeling chair keeps the spine in the most neutral position which reduces pressure on the disks. In 2020 a study showed that trunk muscle activity increases when patients who have chronic back pain slouch forward.

We hope these simple stretches to improve your posture help. We have many other exercises and ways to help improve posture and reduce and manage pain.

When you come in for solutions to your pain or injuries, our treatment options, including chiropractic, physical therapy, medical massage and more, provide the foundation to relief. Regular exercises and stretches are also vital to recovery. Come and see us if you are in pain.

Dr David Perna DC, CCSP, CCEP

Dr. David Perna DC, CCSP, CCEP is the founder and practice overseer at Back and Body Pain Relief in Springfield, NJ. A graduate of Life University Summa Cum Laude, Dr. Perna holds certifications in Active Release Technique (ART), Graston, SFMA, Neuro-Diagnostics (NCV/EMG), and Manipulation Under Anesthesia, among others. He is a Board Certified Sports Physician, a Certified Strength and Conditioning Specialist, and a United States Olympic Committee Sports Medicine Volunteer.

A competing athlete himself — a 2x Ironman 70.3 finisher with a background in Olympic weightlifting, CrossFit, and martial arts – Dr. Perna brings firsthand athletic experience to his patient care.

He has treated presidents, royalty, diplomats, and professional athletes across MMA, baseball, tennis, and football, and has appeared on Dr. Oz demonstrating chiropractic therapies. His approach is diagnostic-first, combining evidence-based chiropractic care with rehabilitation to help patients get out of pain and back to full function.