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
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
VIDEO
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.
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.
VIDEO
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.
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.
VIDEO
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
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
VIDEO
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.
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.
VIDEO
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.
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.
VIDEO
That's it! Use these exercises regularly to reduce your pain and improve your posture.
If you found value in this thread:
1. Follow me @chrisboettcher9
2. Share this thread to help others struggling with similar issues.
If you found value in this thread:
1. Follow me @chrisboettcher9
2. Share this thread to help others struggling with similar issues.
Last year we helped 148 men lose 3517 pounds while building strength and overcoming injuries.
If you’re struggling to find a starting point with your health, grab our "Ultimate Guide to Health Starter Pack”
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If you’re struggling to find a starting point with your health, grab our "Ultimate Guide to Health Starter Pack”
It’s available FREE at the link below:
thoughtful-crafter-258.ck.page/7a8a09ce07
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