DePaul University Environmental Health and Safety > Ergonomics > Exercises > Posture Exercises

Posture Exercises

Waxing

  • Sit up straight with elbows at sides and bent to 90 degrees (right angle).
  • 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

  • Stand against wall with feet shoulder width apart.
  • 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.
  • Do this 10 times.

Sidelying Shoulder Exercise

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

Prone Lying Scapular Exercise

  • Lie on stomach on a pillow, with forehead resting on a rolled towel to keep neck in neutral.
  • 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

  • Sit up straight on a chair.
  • 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

  • Sit in chair with back supported.
  • 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 Slides

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

Sit to Stands

  • Sit at edge of chair with feet slightly behind knees.
  • 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.
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