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Check posture in mirror (or large window). Pull head back against wall (or car seat). Stand tall and erect. Keep chin tucked in. Keep head and shoulder in alignment. Inhale slowly; exhale while standing as tall as possible.
Sway back: Tight muscles include the hamstrings, glutes, lower back and chest; and weak muscles include the core, head flexors, hip flexors and scapular stabilisers. Scoliosis: Improving core strength and scapular stabilization can minimize symptoms. Aim to do these exercises 3-5 times each week.
Sit up tall with your spine in neutral position and your shoulder blades down and back, keeping your eyes and chin level. Pull your head back and up tall as if you were being pulled by a string from the top of your head. This is the correct head position for proper posture.
Upper Extremity Exercise Program. These exercises are used to maintain and increase arm strength and endurance. Perform exercises slowly and with control. Make sure to sit up straight in the chair with feet on the floor or leg rests to help with keeping an upright posture.
This factsheet contains some exercises to help improve your posture. Your physiotherapist will advise you on which of these exercises you need to do, which option to choose and how often to do them.
Seated Cervical Retraction. Reps: 10 Sets: 3 Hold (sec): 5 Weekly: 5x Daily: 2x. Step 1. Step 2. Setup. Begin sitting in an upright position with your feet flat on the floor. Movement. Gently draw your chin in, while keeping your eyes fixed on something in front of you. Tip.
• Check posture – good upright posture. • Feet flat on the floor to start. • Hold the chair for support if required. • Single leg stretch – hold for 8 – 10 seconds. • Stretch the leg out to full stretch. • Point toes upwards. • Place hands on the other thigh.
