Video by Dr. Anthony Vasile
In today’s society most people suffer from poor posture. One of the reasons for this is that we are constantly looking down at our cell phones. Ever hear of text neck? It’s a real thing and we see it constantly in our office. The cell phones are one reason for this, but another reason is that a lot of people are working from home now on their computers. One of the big problems with this is most people don’t have the proper desk or setup to help them maintain proper posture. I hear many stories of people working from home on their laptop, sitting in bed or on the couch. These are not very good ergonomic positions. So today I want to show you an exercise that will help to restore that posture. It is a simple exercise that requires a resistance band that you can easily attach to somewhere in the house like a door handle. It only takes a couple minutes to complete, and it would be a good break from computer duty to get up and crank out a few sets.
There was a research article that looked to see how scapular dysfunction can lead to poor posture and other shoulder related injuries. The study is a randomized clinical trial in which 68 patients with shoulder impingement syndrome (SIS) were randomly assigned in two groups of exercise therapy (ET) and physical therapy (PT) and received 18 sessions of treatment. Pain, shoulders’ range of abduction and external rotation, shoulder protraction, scapular rotation and symmetry as well as postural assessment and Pectoralis minor length were evaluated pre and post intervention.
The study proved that scapular stabilization-based exercise intervention was successful in increasing shoulder range of motion while also decreasing forward head and shoulder postures.
Try to do this exercise 3 times a week with 3 sets of 20 as your goal. You will notice at first, that is not easy, but as you continue to strengthen it will become easier. Best part is that you will improve your posture and decrease the associated symptoms.
Moezy A, Sepehrifar S, Solaymani Dodaran M. The effects of scapular stabilization based exercise therapy on pain, posture, flexibility and shoulder mobility in patients with shoulder impingement syndrome: a controlled randomized clinical trial. Med J Islam Repub Iran. 2014;28:87. Published 2014 Aug 27.
Our Chiropractors in McKinney, located near the corner of Eldorado Pkwy. and Ridge Rd., take a natural approach to getting rid of soreness caused by low back pain, neck pain, shoulder pain, etc. We know how important getting the right amount of nutrients and movement is to your health. Through Chiropractic adjustments and education, we teach our patients the best ways to relieve pain with Chiropractic and without medicine. Try this Scapular Stabilization to correct your posture and get out of pain!