Sitting in traffic every day? Here are a few simple exercises that can be performed in the comforts of your car to promote improved spinal positioning or simply, better posture.
- Chin Tucks: While sitting in your car, press the entire back of your head equally into the head rest maintaining a level chin without bending your head backwards. Hold this position for 10 seconds, then relax. Repeat 10-20 times.
- Upper trapezius stretch: While sitting with good posture, bend your ear towards your shoulder keeping your eyes looking forward. Gently apply some pressure with your hand to the top of your head and hold for 10-15 seconds. You should feel a firm pull or stretch in the area between your neck and shoulder (opposite the direction of head bending). Repeat 3-4 times on each side.
- Shoulder retraction: While seated, draw your shoulder blades down and back, pinching them together. Hold this “pinched” position for 5-10 seconds. Repeat 10-20 times.
These simple stretches can also be performed while sitting at your workstation to minimize poor postural habits during your workdays. Performing these 2-3 times throughout the day can be beneficial in improving your overall posture and spinal health.
IMPORTANT: Please note these exercises should not cause pain. Please do not perform if pain produced.