Maintaining a good posture is tough unless you develop a habit of it. Physical therapy exercises are known to be very beneficial to improve your posture within a short time. If you have been struggling with a bad posture, it’s high time to take a step toward changing the narratives.
Physical therapy posture exercises target the specific muscles that work behind your posture.
When you do these exercises, you can see a good change in your posture due to the muscle movement. This also helps you to have better muscle awareness to prevent slouching.
10 Physical Therapy Posture Exercises: How To Do Them
Posture problems may not seem significant, but they can increase the risk of spinal injury.
In addition to that, people with poor postures go through immense back pain, headaches, shoulder pain, joint stiffness, and discomfort.
These exercises can be a lifesaver for someone about to begin their journey toward healing.
Here are 10 physical therapy exercises that will help to improve posture:
1. Plank Pose
- Start with all fours on a yoga mat
- Keep your arms shoulder-width apart
- Spread all your fingers and toes
- Put pressure on your forearm while engaging your core muscles
- Try to push yourself up
- Your hip, back, and head must be in a straight line
- Be in this position for at least 1-2 minutes
- Gradually increase the time to build strength
2. Chin Tucks
- Sit with your spine straight and relax your shoulders
- Gently glide your chin back without tilting your head
- Hold this position for 10-15 seconds
- Repeat it 5-10 times
3. Pectoralis Stretch
- Stand in front of an open door frame
- Place both of your forearms bent at 90-degree angles
- Step forward your one foot until you feel the stretch on your chest area
- Be in this position for 30-60 seconds
- Repeat it with another foot
4. Towel Roll Stretch
- Place a rolled towel under your head and lie down
- Keep your arms relaxed on either side
- Keep your feet straight and flat on the floor
- Relax in this position for 5-6 minutes to release tension in the spine
5. Yoga Sit-Up
- Lie on your back keeping your legs straight
- Slowly bring your arms forming an arch-like structure
- Your fingertips need to reach your toes
- Roll back down steadily
- Repeat this pose 5-10 times
6. Chest Opener Stretch
- Stand on the floor keeping your back straight
- Keep your arms behind your back and interlace your fingers
- Your palms should be inward and squeeze your shoulder blades together
- Pull your arms away and feel the stretch
- Be in this pose for 10-20 seconds
7. Shoulder Blade Squeezes
- Sit on the floor and keep your feet flat
- Straighten your arms and clasp them together
- Squeeze the shoulder blades, pulling them towards each other, and feel the stretch
- Hold this for 10-20 seconds
8. Lower Back Stretch
- Start this stretch by lying on your back
- Bend your knees
- Try to bring both of your knees toward your chest
- Hold them with both your hands
- Be in this pose and rock your body side by side
- Practice this for a few minutes and repeat
9. Seated Forward Fold
- Sit on the floor with a straight back and extended legs
- Try to reach your toes with your fingertips by forming a straight line
- Keep your spine straight and feel the stretch on hamstring muscles
- Hold this position for 20-30 seconds
10. Side Neck Pull Stretch
- Sit or stand, whichever you prefer and keep your back and shoulders straight
- Tilt your neck on one side so that the ear touches your shoulder
- Pull your head very gently by placing the hand on the opposite side of the head
- Hold the stretch for 10-20 seconds and repeat on the other side.
Benefits Of Physical Therapy Posture Exercises
Improving your posture is a journey that requires dedication and effort, but the long-term benefits are well worth it.
Physical therapy exercises for posture improvement can give you a steady result. Here are a few benefits:
- Physical therapy posture workouts help strengthen the muscles that support sound alignment. So, you can easily maintain an upright position.
- By targeting specific muscles, posture exercises can help restore muscle imbalances.
- These exercises effectively reduce any pain that you may face due to your poor posture.
- You will notice better flexibility if you ensure consistency. Besides, it also improves your energy level.
- These exercises require deliberate engagement and awareness of your body's alignment. Thus, it creates automatic awareness that alerts you whenever you are in a bad position.
- Correct posture allows for optimal lung capacity and unrestricted blood flow. Through these exercises, you can improve your blood circulation and breathing fully.
- Maintaining proper posture through regular physical therapy exercises can have lasting benefits for your musculoskeletal health.
Is Physiotherapy Effective To Improve Posture?
Physiotherapy can help improve posture through proper exercise, massages, and further treatments. A study found that physiotherapy improves back care and prevents non-specific low back pain.
Several postural issues occur due to muscle imbalance and other musculoskeletal disorders. This leads to excessive pain, discomfort, shoulder aches, and spinal injuries.
Most people spend their days at their 9-5 desk job, leaving little to no scope for regular movement. Without proper exercise, these postural problems are bound to happen.
Physiotherapy targets and works on these issues to improve postural health.
The main purpose of physiotherapy is to improve muscle imbalance through muscle strengthening and relaxing exercises.
If you’re considering physiotherapy as an alternative treatment, keep in mind that this process demands commitment and consistency.
Moreover, a lifestyle shift is necessary to notice improvement as well.
Regular therapy sessions, exercises, and a proper lifestyle will bring about a change in posture. You can also use posture-correcting braces if you want to see a good change within a short time.
Frequently Asked Questions (FAQs)
What physical therapy exercises are good for posture?
Physical therapy Exercises like the wall plank, side plank, foam roll stretch, and flexor muscle stretches will be great choices to improve your posture.
Additionally, yoga poses like child’s pose, forward fold, and upward planks can benefit beginners.
Can physical therapy fix posture?
Physical therapy can target specific areas of the body that need improvement. Exercises that can treat stiff muscular joints and musculoskeletal imbalances can fix postural issues.
Can physical therapy straighten the spine?
Selecting the most effective treatment route for spine straightening depends on how bad the curvature is, your age, and other underlying conditions.
In most cases, physical therapy works wonders to straighten the spine with exercises, helping you avoid any surgery.
Do physiotherapists do spinal adjustments?
It’s a common myth that physiotherapists only treat patients through exercises and hands-on therapy.
But the truth is, physiotherapists, do perform spinal adjustments even though they prefer to opt for non-invasive techniques.
A certified physiotherapist can identify the problem through different tests, along with other underlying health issues.
Besides, physiotherapists curate personalized exercise routines and therapy sessions depending on the patient’s condition. So, if you are considering physical therapy posture exercises, consult an expert first.