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Posture Strengthening Exercises

Are you slumped in your chair as you read this? If so, this section was made for you!

 

Posture Strengthening Exercises

Are you slumped in your chair as you read this? If so, this section was made for you!

 

Waxing

 Waxing 

  • Sit up straight with elbows at sides and bent to 90 degrees (right angle)Waxing.
  • Push shoulders together and down, with palms facing the floor.
  • Make a waxing motion in the air while maintaining the above position.
  • Keep elbows "glued" to sides while completing motion.
  • Do this for 20 seconds.
  • Repeat 4 times.

Wall Angels

Wall Angels 

  • Stand against wall with feet shoulder width apart.Wall Angels. Wall Angels2.
  • Gently press low back against wall.
  • Place back of elbows, forearms, and wrists against wall.
  • Bring arms up and down slowly in a small arc of motion while keeping elbows in contact with wall.
  • Repeat 10 times.

Side Lying Shoulder Exercise

Side Lying Shoulder Exercise

  • Lie on either side with your arm resting against your side.Side.
  • Bring hand up to ceiling and back down slowly.
  • As your arm comes up, your shoulder blade should move back towards other shoulder blade.
  • Do 3 sets of 5-10 repetitions.

Prone Lying Scapular Exercise

Prone Lying Scapular Exercise

  • Lie on stomach on a pillow, with forehead resting on a rolled towel to keep neck in neutral.Prone.
  • Bring arms out to sides with elbows bent to 90 degrees.
  • Lift arms up while squeezing shoulder blades together.
  • Hold each 3-5 seconds, and do 3 sets of 5-10 repetitions.

Theraband Rows

Theraband Rows

  • Sit up straight on a chair.Theraband.
  • Keep elbows very close to sides and pull back on a resistive band as shoulder blades come back and down.
  • Return to start position slowly.
  • Do 3 sets of 5 repetitions.

Isometric Abdominal Exercise

 Isometric Abdominal Exercise

  • Sit in chair with back supported.Isometric Abdominal Exercise.
  • Tighten stomach as if someone were going to punch it.
  • Press fingers into abdomen and tighten abdominals even more to resist pressure of fingers.
  • Keep breathing.
  • Hold 15 seconds.
  • Repeat 5 times.

Wall Slide

Wall Slide 

  • Stand with buttocks, and back, against wall.
  •  Bring feet 12" from wall. Keep back against wall.Wall Slide.
  •  Lower down until knees are bent to about 60 degrees keeping abdominals tight.
  •  Rise back up to where knees are slightly bent.
  •  Do 3 sets of 10 repetitions.

Sit To Stands

 Sit to Stands

  • Sit at edge of chair with feet slightly behind knees.Sit to Stand.
  • Stand up while keeping neck erect and spine erect.
  • Your back should not bend forward.
  • Immediately return to sitting, but do not put full weight on chair.
  • Do 3 sets of 10 repetitions slowly.