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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. If you found value in this thread: 1. Follow me @chrisboettcher9 2. Share this thread to help others struggling with similar issues.
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