4 Easy Exercises For A Straighter Spine

Bad posture can cause serious damage to your spin, shoulders, hips, and knees over time. Everything in our bodies are connected and bad posture causes a chain effect. A simple self-test will help you straighten your spine and reduce pain. Your Spine Surgery Los Angeles specialist brings you 4 exercises that will help you straighten your spine.

Assess Your Posture

Take two full body pictures of yourself wearing form-fitting clothes, one from the front and one from the side. Keep your muscles relaxed and your feet shoulder-width apart. Your will need these photos to asses your posture.

1. Take a look at your ear. If it is in front of the midpoint of your shoulder then your head it too forward.

2. If you can see your shoulder blade then your back is too rounded.

3. If your hips tilt forward and your belly sticks out then your lower spine is significantly arched, meaning that you have an anterior pelvic tilt.

4 Easy Exercises

1. Forward Head

Problem: Stiff muscles in the back of your neck

Solution: Keep your body straight and only move your neck. Drop your chin down to your chest, stretching the back of your neck. Hold this position for 5 second and repeat this action about 10 times a day.

2. Rounded Shoulders

Problem: Weakness in the middle and lower parts of your upper back and shoulders.

Solution: Lie facedown on the floor and spread your arms straight at a 90-degree angle out at your sides with your palms facing down. Keeping your arms straight, lift both arms away from the floor and squeeze your shoulder blades together. Hold this position for 5 seconds, which equals one rep. Do two or three sets of 12 reps a day.

3. Anterior Pelvic Tilt

Problem: Tight hip flexors

Solution: Kneel on your right knee, keeping your left foot on the floor with your knee bent. Press your body forward and stretch your hip, tighten you butt muscles as you do this. Then reach up with right arm and stretch to the left side. Hold this position for 30 seconds, which is one rep and do three of these for each side.

4. Elevated Shoulder

Problem: The muscle that runs from your chest to your shoulder blades is weak.

Solution: Sit straight on a chair and hold on to the sides with your hands. Keeping your arms straight, push down on the chair and lift yourself until your torso rises. Hold this position for 5 seconds, which is one rep. Do two or three sets of 12 reps a day.

Los Angeles Spine Surgery

For more information on Los Angeles Spine Surgery and caring for your spine, visit http://www.thespinepro.com/ or contact our team at (310) 574-0405.