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.