The exercises below are designed to help correct some common postural faults. Additional corrective exercises are located at the end of chapters that follow. Specific exercises are done to improve muscle balance and restore good posture.To be effective they should be done every day for a period of weeks, plus daily practice in assuming and maintaining good posture until it becomes a habit.
While working to correct muscle imbalance, it is usually advisable to AVOID the following exercises: Lying on the back and raising both legs at the same time; lying on the back and coming up to a sitting position with the feet held firmly down; lying on the back with most of the weight resting on the upper back and doing "bicycling" exercise; standing or sitting with knees straight, reaching forward to touch toes; and (for those who have an increased forward curve in the low back) the exercise of raising the trunk to arch the back from a face-lying position.
In back-lying position, bend knees and place feet flat on floor. With elbows bent and hands up beside head, tilt pelvis to flatten low back. Press head back, with chin down and in, trying to flatten neck.
Shoulder Adductor Stretching With knees bent and feet flat on floor, tilt pelvis to flatten low back. Hold the back flat, place both arms overhead, and try to reach arms to the table with elbows straight. Bring upper arms as close to sides of head as possible. (Do NOT allow the back to arch.)
Wall-Standing Postural Exercise Stand with back against a wall, heels about 3 inches from wall. Place hands up beside head with elbows touching wall. If needed, correct feet and knees as in above exercise below, then tilt to flatten low back against wall by pulling up and in with the lower abdominal muscles. Keep arms in contact with wall and move arms slowly to a diagonally overhead position.
Wall-Sitting Postural Exercise Sit on a stool with back against wall. Place hands up beside head. Straighten upper back, press head back with chin down and in, and pull elbows back against wall. Flatten low back against wall by pulling up and in with lower abdominal muscles. Keep arms in contact with wall and slowly move arms to a diagonally overhead position.
Correction of Pronation, Hyperextension and Internal Rotation
Stand with feet about 4 inches apart and toeing-out slightly. Relax knees into an "easy" position, i.e., neither stiff nor bent Tighten buttock muscles to rotate legs slightly outward (until kneecaps face directly forward). Tighten muscles that lift the arches of the feet, rolling the weight slightly toward outer borders of feet.
O 2005 Florence P. Kendall and Patricia G. Provance. Authors grant permission to reproduce for personal use but not for sale,
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