Stretches to Prevent Text Neck and Rounded Shoulders

Do you sit 6 or more hours a day? These 2 stretches using a blank wall will help improve posture.

Dr. King walks his patient, Jenna, who works on a computer at least 8 hours a day, through a series of stretches and exercises to help with spine alignment and posture by re-training the back.

The goal is to make “good posture” feel normal instead of a strain. This is achieved through repetition.

Needs:
Yourself and an empty wall to serve as your guide.

Stretch One
Back against the wall
Centered on your heels.
Squeeze glutes
Palms against the wall
Pull back of neck up like you’re being pulled by a string
Tuck your belly
Deep breath through the nose and hold
Breathe out slowly from the belly
Push hands down to the floor while pulling neck up toward the ceiling while using the wall as a guide.
Repeat 2-3 minutes multiple times a day.
This is activating all the muscles that are weak in someone with bad posture.

**over time you will not need to use the wall

Stretch Two for Spinal Elongation and Posture
Back against the wall
Centered on your heels.
Squeeze glutes
Palms against the wall
Pull back of neck up like you’re being pulled by a string
Tuck your belly
Breath in through your chest and hold your breath in then exhale through your belly
Reach hands as high as you can – do not let your arms fall.
Breath in your chest and out through your belly for 30-120 seconds.

Perform these stretches/exercises multiple times a day for 1-2 minutes at at time.