The 2 Most Important Exercises for Improved Sitting Posture

The two biggest problems seen with improper sitting posture…

1.  Elevated, forward-rounded shoulders
2.  Forward head posture

Here's the 2 most important exercises to help-



1.  Chin Tucks

Perform 5x every hour.  Hold for 3-5 seconds.  Leave your finger at the starting point of your chin and then pull your chin straight backward.

After your last (5th) repetition, let your chin back out 10% and try to remain in this position.

2.  Self MidBack Mobilization

Perform 5 minutes, preferably twice a day.  Balls side by side on both sides of the spine.   Balls should be placed in the most tender area anywhere between your shoulders and just below your bra line (-not below in your low back area).  Bend your knees up to take pressure off your low back.  

If the tenderness in your back is greater than 3/10, then support your head (and shoulders if needed) with pillows until your discomfort is about 3/10.  After a minute or so, you can see if any other areas of the back are more tender and work that area next.  If not, just leave the balls in the area where you started.

This will keep your back and shoulders mobile and keep your upper back from getting "hunched" or your shoulders from getting too rounded.

Awareness of your head position is critical!  Remember your head is the weight of a bowling ball!  About 15 pounds!  

These exercises will help you to remember to keep your head directly over your upright shoulders and body.