3 Great Exercises to Improve your Posture
3 Great Exercises to Improve your Posture
Pec Major Stretch
Pec Major is a large muscle that is commonly referred to as our chest muscle. It is a powerful adductor and internal rotator, which draws are arms in toward the center of our body. This muscle originates along the sternum, clavicle and attaches to the humerus. Oftentimes, this muscle shortens due to repetitive computer work or poor posture as we collapse our shoulders in toward our body. One stretch for this muscle is to find a doorframe or wall and bring your arm to shoulder height and held at 90 degrees, then turn your body away from your fixed arm to stretch your chest.
Pec Minor Stretch
Tightness and shortening of
Pec Minor is a major cause of rounded shoulders. This muscle can also contribute to neck pain, scapular winging and shoulder impingement. Pec Minor attaches to the front of our shoulder blade (coracoid process) and rib cage (ribs 3-5). It lies under Pec Major. The primary function is directed at the scapula or shoulder blade: stabilization, depression, protraction, internal rotation and downward rotation. To stretch this muscle, get close to the wall with your arm outstretched overhead and lean up and rotate to the side to feel a stretch in the front of your chest but deeper to pec major.
Seated Cat/Camel Mobility
This exercise is often known as a yoga exercise on your hands and knees, but can be performed more frequently in a seated position to break up your workday. Sit at the edge of your chair and round your entire spine looking down and creating a “C” curve. Then reverse the curve by arching your lower back and extending your upper back looking up gently. Continue to perform holding for a breath each direction. This exercise is amazing to move every single vertebrae in your spine. There should be no pain associated with any of these exercises.
Consistency is key in performing any exercise and changing your body! These are best performed daily and throughout the day. If you need any help performing these exercises, reach out and we are happy to help you here at Chattanooga Physical Therapy!
