Since the beginning of COVID and lockdowns, many people were forced to work from home. This caused them to create a make-shift working space at home and for many, their desks were not set up ergonomically. Over a period of time, this led to many postural issues and musculoskeletal injuries, such as painful, stiff and tight lower backs and necks.
Below are 4 mobility exercises to improve your posture.
1. Cat Cow Stretch
- Start on all 4s (on your hands and knees), with your wrists underneath your shoulders and your knees underneath your hips.
- As you inhale and move into cow pose, lift your sit bones upward, press your chest forward and allow your belly to sink. Simultaneously lift your head (looking forward) as you move into this position.
- As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone and drawing your pubic bone forward. Simultaneously flex your head (looking down at your knees).
- Repeat this sequence for 10 slow repetitions.
2. Foam Roller - Thoracic Spine
- Start by laying on the floor on your back, place the foam roller under the middle of your back (horizontally).
- Cross your arms by giving yourself a hug and have your knees bent for extra stability.
- Slowly begin to arch your back into an extension position to encourage a further stretch.
- Keep your neck in neutral and try not to arch your lower back.
- Perform this for 30-60 seconds.
3. Foam Roller – Thoracic Spine with Pec Stretch
- Start by laying on the floor on your back, place the foam roller under the middle your back (vertically) so the top of the roller is at top of your head.
- While lying on the roller, ensure your knees are bent.
- Open up and let your arms hand out to the side at a 90 degree angle to stretch out the pectoral muscles.
- Hold this for 30-60 seconds.
4. Child Pose
- Start on all 4s (on your hands and knees), with your wrists underneath your shoulders and your knees underneath your hips.
- Slowly lower your torso back between your knees so your bottom is aiming to touch your ankles. Extend your arms forward with your palms facing down.
- Relax your shoulders toward the ground.
- Hold this position for at least 10 seconds.
Nathan Switkowski is an Osteopath that works at Canterbury Health Hub. He is available on Tuesdays, Wednesdays and Fridays. Click here to learn more about Nathan. Book online or call (03) 9836 3688 for an appointment with Nathan.