With some daily exercises, it is possible to improve back pain and maintain good posture throughout the day

Do you feel back pain? When standing, do your shoulders tend to fall forward? Generally, what causes the problem is the wrong posture. The lack of alignment can get worse if left untreated. The good news is that, in most cases, it can be corrected.

Correct posture consists of both thumbs pointing forward and shoulders aligned. Orthopedists and physiotherapists are able to identify patients who do not follow these standards from tests. Thus, the best treatment for each case is defined.

It is known that some exercises can help to keep the shoulders in the correct position and relieve the stress caused by poor posture. Like muscles and joints, the spine can also be trained to find its alignment. The exercise routine can be done in 20 to 30 minutes a day, or at least three times a week.

Step 1: ‘Handshake’

This exercise is simple and can be done every day. When standing, you should put your hands behind your body, as if you were shaking hands with yourself. Then, gently, with your hands still joined, you should pull your shoulders back without moving your neck. The shoulders should be pulled until the chest opens and you feel the muscles stretch. This position must be held for 30 seconds.

Step 2: ‘Door stop’

After the shoulders, the chest also needs to be stretched to maintain a firm posture. A simple way to do this is by using a door frame. Standing in front of the door, you should put your hands on the doorframe, just above the height of your head. The foot should be slightly ahead of the stop. This exercise will allow you to stretch both your chest and shoulders. The ideal is to do it for 30 seconds.

Step 3: Scapulas

According to experts, this exercise helps the body to realize how good a posture should be. While seated, you should try to join the shoulder blades – the bones of the back behind the shoulders – as if you are trying to hold a tennis ball between them. While they flex, the shoulders must move downwards, in relation to the ears. This exercise can be done for 10 seconds and repeated 10 times daily.

Step 4: Stretching lying down

This training can be done in the morning, after waking up, or at night, before bed. You must be lying down with your back on the bed and your feet on the floor. In this position, the knees must be flexed and up. Meanwhile, the arms should be extended away from the body, palms up. You should feel a slight stretch in your back and shoulders. For best results, this exercise can take up to 10 minutes.

Step 5: Stretching on the wall

Stretching on the wall is one of the most important exercises for those with drooping shoulders. It consists of leaning the tailbone, the head and the entire length of the back against the wall. The feet should be positioned slightly away from the wall.

Then, the arms should be pressed against the wall, keeping the shoulders at a 90 degree angle. This position can be maintained between 30 seconds to a minute to ensure stretching.

Prevention

It may take some time to notice the fit in your shoulders, but it is best not to rush or force your body into a position that is not comfortable. Exercises help, but they should be a complement to the change in habit. That is, you must always train to keep it correct throughout the day.

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