5 EXERCISES TO FIX HUNCHBACK POSTURE FROM OFFICE WORK
Do you slouch in your office chair at work? Are you starting to notice rounded shoulders with your neck protruding forward? Do you stand up at 5 P.M. and feel like your back resembles a question mark? If you answered "Yes" to these questions, you are part of a growing trend of people who experience postural problems from working in an office.
We teach our patients special "blueprint" exercises to help strengthen and correct their own unique problem. These exercises are taught in our clinic and can be performed in the comfort of your own home and can improve the effectiveness of your spinal correction.
In addition to skeletal misalignment, muscles and connective tissues can be out of place or strained by improper alignment and use. Specific exercises and stretches can help your body stay in balance and in health. Our goal is to provide you with the tools that you need to make your spine stronger so that you can withstand more without further aggravating your neck or back.
Dr. Rich Gallagher has studied rehabilitative care extensively and can assist you with your specific needs so that you can work on your problem in your own home. Whether it be therapy bands, exercise balls, weights, or just you and the floor, Dr. Gallagher can help you help yourself.The 5 corrective exercises below can relieve chest tightness and strengthen your upper back muscles to help you look more like superman and less like a hunchback. Choose 3 of the 5 exercises (one must be a chest exercise) to complete a few times per week until your posture is improved. Before starting any exercise program, be sure to consult with your doctor.
Facing the corner of a wall, extend your right arm and put your hand against the side of the wall. Turn your body left and lean forward as you feel the stretch in your chest and shoulder. Be sure to keep your arm in line with the plane of your shoulder as you complete the stretch. Hold this stretch for 30 seconds and complete on both sides for 3 sets.
Chest Compression With Massage Ball
In addition to stretching, deep tissue massage using a tennis, or massage ball can help restore muscle flexibility in your chest. Holding a massage ball with both hands, press the ball and slowly roll it around the side of your chest. As you move the ball around, apply steady pressure to areas of tightness to relieve tension. Massage for 30 seconds on each side of your chest and complete for 3 sets.
Upper Back Foam Rolling
Foam rolling is another massage technique that can improve your spine mobility and correct rounded shoulders. Lay the foam roller across the spine in the middle of your back right below your shoulder blades. Your knees should be bent, feet firmly planted against the ground, and hands comfortably behind your head.
Lifting your hips off the ground, roll forward so the foam roller travels down your back an inch, then drop your hips to the floor. Repeat until the foam roller is hovering a couple inches below your neck, then slowly roll back down following the same pattern. If you feel any areas of stiffness, stay roll back and forth on top of the area for 10-15 seconds. Complete this exercise for 3 sets going up, down, and up again. You may feel some pain and discomfort the first few times you complete this exercise, but over time, your upper back mobility will improve.
Superman (Prone Y Extensions)
The Prone Y Extension accomplishes a lot in one exercise: it rotates your shoulders outward, stretches your abdomen (which is normally flexed), stretches your chest, and strengthens your lower back extensor muscles, along with the upper back muscles associated with posture.
Lie flat on the floor with your legs shoulder width apart and your arms extended in a "Y" over your head. Lift your torso off the ground while simultaneously externally rotating your shoulders so that your palms are facing upwards. Hold this position for 5-10 seconds, then lower down. Repeat for 3 sets of 8 repetitions.
Close Grip Row
The Close Grip Row can be completed seated using a cable machine or standing using a resistance band demonstrated in the photo above. Wrap the resistance band around a stable object at chest level and walk back a few feet until you feel moderate tension on the band. Your arms should be extended with a slight bend in your knees and feet placed shoulder width apart. Keeping your head up, shoulders back, chest out, back straight, and abs tight, slowly pull the bands toward the sides of your torso while squeezing your shoulder blades. Slowly resist the band until your arms are fully extended. Complete 3 sets of 15 repetitions.
Let the Healing Begin
Healing starts with identifying your specific needs. To learn more about conditions we treat or to get help with strengthening your back, and relieving back pain in Charlotte, or to set up an appointment with a chiropractor at Gallagher Chiropractic, call (704) 542-6500 today.
Gallagher Chiropractic and Wellness is located 7810 Ballantyne Commons Pkwy, #101 Charlotte, NC 28277.
Gallagher Chiropractic and Wellness Services
The services we offer to treat the majority of conditions are as follows:
- Chiropractic Care
- Photobiomodulation - Low Level Light Therapy
- Regenerative Stem Cell Therapy
- Acupuncture and Dry Needling
- Rapid Release Therapy
- Massage Therapy
- Nutrition and Healthy Aging