Quick 10-minute routine to straighten out your neck, upper back, and lower back posture. Correct these common posture problems at home with effective stretches and exercises presented by a doctor of physical therapy. Follow along with this daily corrective routine for your posture!

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JUMP TO UPPER BACK POSTURE ROUTINE: 2:01
JUMP TO LOWER BACK POSTURE ROUTINE: 6:13

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Some of the most common conditions that I treat as a physical therapist can be directly related to postural issues. Tension headaches, neck pain, upper back and shoulder pain, and even low back pain can often be attributed to poor posture.

Luckily there is a lot that the right stretches and exercises can do to correct your poor posture and help you out of the pain you might be experiencing.

In this video I will share with you two of my favorite posture routines – one for your neck and upper back and another for your lower back. These routines have helped countless of my patients and I hope they help you, too!

The key to correcting your posture is to STRETCH THE AREAS THAT HAVE BECOME TIGHT AND STRENGTHEN THE AREAS THAT HAVE BECOME WEAK. These are the best exercises and these are the best routines to help you to accomplish that!

BEST EXERCISES TO CORRECT NECK AND UPPER BACK POSTURE

*Stretch where it’s tight: we need to stretch the neck extensor muscles as well as the chest and anterior shoulders.
*Strengthen where it’s weak: we need to strengthen the deep neck flexors as well as the muscles between your shoulder blades.

(2:30) CHIN TUCKS
(3:13) DOORWAY STRETCHES
(4:16) SCAPULA PINCHES
(5:16) WALL ANGELS

BEST EXERCISES TO CORRECT LOWER BACK POSTURE

*Stretch where it’s tight: we need to stretch out the tight hip flexors and lower back muscles.
*Strength and where it’s weak: we need to strengthen the wesk lower abs and glute muscles.

(6:55) HIP FLEXOR STRETCH
(7:40) CHILD'S POSE STRETCH
(8:06) BRIDGES
(9:03) REVERSE CRUCH HIP RAISE

HOW OFTEN SHOULD I WORK ON MY POSTURE?
(10:45) These routines should be performed daily in order to yield maximum results. You should also be mindful of your posture throughout the day to maximize the efficacy of these programs.

HOW LONG UNTIL I SEE MY POSTURE IMPROVE?
Consistency is key! Some people will see postural improvements in as little as 2-4 weeks; but for most it will be the 8-12 weeks range. Some may require 14-16 weeks to see improvement. The key is to remain consistent with them and keep in mind that it took a long time for these changes to occur; it will take some work to reverse them.




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