Three posture stretches to help you survive the school year
These three basic stretches will get your posture straight A’s. Keep in mind that stretches should be tailored to one’s individual needs. If you have any pain or discomfort during any of these stretches, stop and see a health care professional.
1. CAT/CAMEL EXERCISE
Target area: Thoracic spine
How it’s done: Both parts of this stretch are done on your hands and knees.
Part one: Arch your back.
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Part two: Try to press your chest towards the floor so that you are making a “U” with your back
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Repeat parts one and two so that your back moves through a full range of motion.
Try this exercise two times a day doing 10 to 15 repetitions.
Why it’s helpful: During the course of the day you tend to lean your shoulders forward and hunch your back. Over time the middle of your back can become sore because it is hunched over. This exercise is fantastic for getting rid of the soreness in the mid-back.
2. THE DOORFRAME STRETCH
Target area: Chest
How it’s done: Bend your arm at a 90-degree angle and place your forearm against a doorframe. Lean forward until you feel a stretch at the front of your shoulder.
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Try this exercise twice a day per side, holding for 30 seconds.
Why it’s helpful: You spend most of the day focused on work that is in front of you — often with your shoulders slouched forward. It is important to stretch out your chest, which has a tendency to become tight. Over time, that tightness pulls on your back muscles and causes them to be sore.
3. COBRA EXERCISE
Target area: The entire spine
How it’s done: Lay flat on the floor, press your hips down, and then slowly push into the floor with your hands. Arch your back until you feel a stretch.
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Do two sets of this exercise, twice a day, holding for 20 seconds.
Why it’s helpful: If you have been sitting all day or looking at a screen in front of you, your neck or lower back might get sore. One of the reasons they will get sore is from being stuck in one position during the day. By performing this stretch at the end of the day or midway through the day it gives your neck and lower back a break from sitting.
Photo by Mirali Almaula/The Ontarion.