hey everybody it's dr. Jo and Khaleesi queen of the Iron Throne. today I'm going
to show you five exercises for better posture. so let's get started.
so the first exercise for better posture is a
simple chin tuck. and you guys have heard me talk about chin tucks a lot. I really
think they're the best exercise for neck pain, posture correction because a lot of
times throughout the day we end up bringing our head forward like this. and
so to have better posture, you want to bring that chin back in. that's what a
chin tuck is. it's not coming down tucking in like this, but it's actually
taking your chin and tucking it in where you end up getting lots of little chins.
so what you want to do a lot of times what I'll do is just I'll place my
finger on my chin, kind of as a target, and so I'm gonna leave my finger in one
spot and then pull back my chin to get that chin tuck. just hold it for about
3-5 seconds. doesn't have to be very long and then relax. and usually then you'll
have a little bit of space in between your finger which is shows you're
correcting that posture a little bit. so it's a nice way just to kind of see how
you're doing, but you don't have to. you just want to you know imagine that your
whole head is going back behind you and that's a chin tuck where you're bringing
it in. again holding it that three to five seconds, maybe just do a 5 at a time
and you can do these several times throughout the day. especially if your
posture is really bad. especially if you work on a computer all day and you kind
of go forward lean forward like that a lot. so then the next one is just kind of
adding on to the chin tuck. so you're gonna go into the chin tuck and while
you do the chin tuck, you're gonna do a shoulder squeeze or scapular squeeze. and
that's just when you're taking those shoulder blades in the back and
squeezing them together. so it's almost like you want to imagine that my hand's
sitting on your spine and you're trying to squeeze my hand with your shoulder
blade. so you're gonna go into the chin tuck, tuck it in, and then squeeze your
shoulder blades back. so see I'm over-exaggerating that correct posture,
but you want to over exaggerate it to get used to being in that position. so
chin tuck in, shoulder squeeze back, hold it for again three to five seconds,
and then relax. so with the shoulder squeezes, you're using the muscles to
squeeze back you can use your elbows to kind of guide back there, but you're
squeezing the muscles. you're not just pushing them back with your elbows.
squeezing back, tucking in that chin, holding three to five seconds, doing five
or ten a couple times throughout the day. so then again to add on to those to make
it a little bit harder, just take a loop resistive band. this one's kind of neat
when I was having shoulder therapy several years ago, one of my therapist
that I was working with taught me this move. and it's it looks easy, but if
you're doing it correctly, it's actually pretty hard. so you're gonna go into the
chin tuck, you're going to go into the shoulder squeeze, get your shoulder
blades back behind you, elbows are gonna be at your side, and
you're gonna put some tension on that band. so you're holding right here. you're
tucked in ,you're squeezing back, and then you're gonna shrug your shoulders and
come back down. so now you're working those those neck muscles, your levator
scapulae, your upper traps, all those kind of things. so again I'm tucking in my
chin, squeezing back, putting tension, and keeping my elbows by my side, and then
coming up, and coming back down. trying to keep all that together. so again it might
look easy, but you have to do all of them together. so if I do this and I'm not
getting that shoulder squeeze, I'm not doing it correctly. chin tuck, squeeze
back, band with resistance, come on up, come down without bringing that band
back in. so again it's harder than it looks. I just start off with five or ten
doing those a couple times throughout the day. start off with the lightest loop
band that you have. depending on the brand, the colors are different, so just
make sure it either says light or you know it's the lightest one because again
it's a lot harder than you think. it might you might think it's easy, but if
you think it's easy, you're probably not doing it correctly. so the last two are
going to be standing with a resistive band. so for the last two exercises you
want to anchor a resistive band either, you know, on a door or a mysterious
person behind the curtain holding the band.
special disclaimer alert, anytime you're pulling the band towards you, especially
towards your face, make sure it's anchored properly or the
person that's holding on is holding on tight because you don't want it to come
back and smack you in the face. so make sure it's anchored before you
attempt this at all. we now return you to your regularly scheduled exercise. so
this one, this time you want to wrap it around so you have to to hold on to. when
I'm doing row type motions, I like to actually stagger my stance. some people
will stand like this, but then they tend to want to lean back and arch their back.
you don't want to do that. you don't want to work on one thing and then get
something else hurting. so this next one is going to be to work the lower traps.
so this is a nice exercise again to open up that chest and get that better
posture. so you're gonna kind of get in that staggered stance. try and keep your
your back fairly straight, and you're gonna do kind of what you would call a
face pull. so you're coming up, pulling towards your face, and then you're
bringing the band up, coming back down and then bringing it back out, but
control that motion. so you want to control the band, don't go fast.
really control it to a slow face pull, push up, come back to your face, and then
let it out. so this is a lot harder than it looks. so again make sure you're just
starting off with five or ten with the lightest band that you have, and then do
that a couple times throughout the day. so then the next one is just going to
kind of be the other direction. so now you're going to come back into a regular
row. thumbs kind of up. you're gonna come into a row. you're gonna bring your hands
down, kind of opening your palms away from you, and then slightly pull back
behind you. come back in bring them up and then come back in. so I'm doing it
step by step, but now this is the motion. so row down, out, in,
and that way. so again if you're doing these correctly, they are a lot harder
than they look. so make sure you're just starting off with a little bit, and then
progressively getting harder. so there you have it those are five exercises for
better posture. if you'd like to help support my channel, make sure and click
on the link up there, and don't forget to subscribe, Where? right there miss Queen
Khaleesi. and remember be safe, have fun, and I hope you feel better soon.