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What we’ll cover
  1. What exercises are best for posture?
  2. Bird-dog
  3. Book Openers
  4. Neck rotations

Top postural exercises

With many of us currently working from home, exercises to improve posture and mobility have become important. Sitting for prolonged periods of time places excessive stress and strain on muscles, ligaments and joint structures around the spine. Common conditions related to sustained and poor postures include headaches, neck pain and back pain. Whilst home office set up and ergonomics are important, moving at regular intervals and doing exercises to offset sitting are incredibly effective. Our physiotherapist Michael Scardamaglia demonstrates some great exercises to improve your posture and maintain spine flexibility.

What exercises are best for posture?

Exercises designed to target flexibility and mobility around the upper back and neck are important to offset time spend sitting. Combined with exercises to strengthen the core then assist to maintain better postural positions.

The following exercises as demonstrated in the video below can be of assistance.

Bird-dog

This is a great exercise to improve core strength. It is also a useful exercise for those that may be experience low back or mid back pain.

  • Start on your hands and knees, with your hands under your shoulders, and knees under your hips.
  • Tighten the abdominal core muscles.
  • Extend the opposite leg and the opposite arm. Try to avoid allowing your trunk or hips to twist or rotate.
  • Aim to make a straight line from the tips of your fingers to the tips of your toes keeping your back straight. Avoid arching your low back.
  • Lower your arm and leg back down and repeat on the other sides.

Book Openers

This is good dynamic stretch for the upper back.

  • Lie on your side with your arms outstretched on the floor. Comfortably position your legs – your lower leg can be straight whilst your top leg is bent in a comfortable positions. (If uncomfortable, feel free to rest your upper leg on a pillow)
  • Lift your top arm up from the floor towards the roof.
  • Rotate across as far as comfortable allowing your head and upper body to turn.
  • Gradually lower the arm back down and repeat.

Neck rotations

This exercise is useful for neck mobility and strengthening your deep neck muscles which assist with maintaining good head position when sitting.

  • Lie flat on your back with a small pillow or folded towel under your head.
  • Tuck your chin in gently and turn your head to one side. Concentrate on keeping your chin tucked in and your head in contact with the towel or pillow.
  • Return to the starting position.
  • Relax and repeat to the opposite side.

Combining these specific exercises with general exercise such as walking, running, swimming and resistance exercises are crucial to assist with maintaining flexibility.

If you are experiencing pain or stiffness associated with poor posture, contact our physiotherapy team. Book online or call us today.


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Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone. Shoulder impingement can be incredibly frustrating and painful. 

Tony has been working closely with our physiotherapists Vernon and Dilen to get on top of his shoulder pain. His treatment plan has included hands-on physiotherapy and individualised exercises in our hydrotherapy and strength programs.

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