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Pisker Family Chiropractic & Wellness Center

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An Exercise Program To Improve Your Posture

Poor posture creates excessive stress to our joints and soft tissues. This can cause pain, stiffness, and arthritis.

Improving and maintaining good posture reduces wear and tear on your body and can improve your quality of life. Unfortunately, due to our sedentary lifestyles and prolonged bouts of sitting, many develop poor posture.

Here is a program to correct the 2 most common postural problems, namely upper crossed syndrome and lower crossed syndrome.

upper-and-lower-crossed-syndrome-diagrams

There are 3 components to do in order to correct these syndromes:

  1. Ergonomics: How you sit: Supports to make sitting less stressful.
  2. Spinal Alignment: Restoring the cervical and lower back lordosis:
  3. Targeted stretching & strengthening exercises10-15 reps. 1-3 sets.
    For stretches: Stretch don’t strain for 15-30 seconds. 1-2 reps
    Stretches correspond to numbers on crossed syndrome diagrams:

Targeted stretching & strengthening exercisesCLICK ON THE ABOVE IMAGE FOR A LARGER VERSION

For Questions or to Schedule an Appointment

856-467-9600