@chrisboettcher9: I’ve treated over 1000 people,...

I’ve treated over 1000 people, just like you, with neck, low back, and shoulder pain.

Try these 6 simple exercises I often recommend to alleviate pain and improve posture:

1) Cobra/ Prone Press Up

This position is great for resetting the spine after sitting.

To do the exercise:

• Keep low back & hips in contact with the ground
• Only press up to where you’re comfortable
• Don’t worry about speed
• Repeat 10-15 times
• Breath deeply

2) Foam Roll Pec Stretch

This a great exercise to open the chest for those who sit a lot.

If you’re a beginner, keep the arms extended for a deep stretch.

Inhale on the way up, and exhale on the way down.

Complete 10-15 reps, breathing slowly and deeply.

3) Thoracic Rotation

This stretch is great for posture and imbalances.

To do the exercise:

• Rest leg on pillow or foam roller
• Maintain constant contact with leg
• Lower opposite arm to ground

Aim for 5-10 reps each.

And breathe slowly and deeply through the movement.

4) Dead Hang

This is a great stretch for shoulder health and range of motion.

It’ll also help:

• Improve posture
• Stretch your core
• Decompress the spine

To do the exercise:

• Grab the bar
• Remove tension from the arms
• Try to let yourself hang as much as possible

5) Thoracic Extension Stretch

Another great postural exercise for those who sit a lot.

To complete:

• Rest foam roll between shoulder blades
• Don’t let head drop
• Only roll through middle of the rib cage

This should be comfortable without pain.

Hang here 1-2 minutes.

6) Ultimate Stretch

This is a great stretch for the calves, hips, and mid-back.

To complete:

• Put one foot forward in a lunge
• With hand, thread the needle, and rotate up to the sky
• Head follows hand through rotation

Do 8-10 on each side, and rotate though the breath.

That's it! Use these exercises regularly to reduce your pain and improve your posture.

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