This article is a transcribed edited summary of a video Bob and Brad recorded in July of 2020. For the original video go to https://www.youtube.com/watch?v=it38IDFNFog&t=80s
Bob: Hi Folks, I’m Bob Schrupp, Physical Therapist.
Brad: Brad Heineck, Physical Therapist.
Bob: Today we’re going to go over 10 posture fixes everyone, and I mean everyone, Brad, should do throughout the day. You’re very much mistaken if you think you can do posture exercises once a day and that’s going to improve your posture and you’re going to be ram rod straight and you're going to be good.
Brad: On the other hand, you can do these, and it takes such little time and effort, and you can kind of make up a game out of it, it’s fun.
Bob: Also, I mean, it’s the only way you’re going to stay ahead of it. It’s a constant battle. If you
take your eye off the ball for a second, Brad, you’re going to end up hunched over forward.
Brad: Even Bob and I are guilty.
Bob: Oh yeah, you look back at our old videos. We needed that posture cue when we were watching videos.
Brad: Bob, posture, 10 of them, what are we going to start with?
Bob: First one, Brad, people are going to be so sick of this one, but you have to do it and that’s chin tucks. Chin tucks are so easy to do throughout the day. You can be in your chair, you can be in your car, you can be standing, talking to somebody, just start doing chin tucks at them. They’ll wonder what you’re doing. The thing I want you to do in addition to a chin tuck, I want you to do a chin tuck with over pressure. First you do the chin tuck: you tuck your chin in, you’re bringing your back of your head up and you’re aligning your ears with your shoulders. What this does, not only stretches the upper neck, it also reminds you where your head is supposed to be. It’s not supposed to be forward.
Brad: But what about the over pressure?
Bob: I’m going to do that. So, after you do a few, then go ahead, you can use your fingertip or you can use the crux of your hand to gently push back. This really feels quite good and it gives it even a little more stretch.
Brad: Sometimes if I have time, I’ll even bring my other hand to the back of my head and pull up, and you’ll feel those muscles stretch better.
Bob: Number two, butterfly expansions. Again, easy one to do it in your chair, wherever you’re at. Just put your hand on your neck and have the butterfly open its wings. Basically, you’re stretching and you’re strengthening the muscles that bring the shoulder blades together.
Brad: On this one, make sure you don’t grab your head and pull your head forward. Keep it low.
Bob: And fingertips. Just fingertips onthe back of your neck.
Brad: Make sure you breathe with all these. Take a second to take a deep breath in your nose. Exhale out your mouth, things will relax, it’ll make your day go better.
Bob: Now, which one of these should you be doing? The ones you think are helping. Again, mix it up, do the ones you like, do it throughout the day.
Brad: Don’t do this one when you’re driving.
Bob: Right, that would not be advisable. Okay, cat/camel. Now this is the easy one to do throughout the day. A lot of people do it on the floor in the quadrant position, but it’s easy to do. Go to a countertop and just lean forward like this and stretch this way. Round your back. Then you’re going to round the other way.
Brad: Round the back, then arch the back.
Bob: Really getting a lot of movement. This is what we’re really concentrating on because this is getting yourself into better posture, reversing the round of the upper back that you often see in many people, or the mid-back.
Brad: I think you could actually do it resting your hands on your knees. Oh yes. I’m feeling strong like bull.
Bob: People may talk if you do that. Next, extensions over a ball. Brad, do you want to show that? There’s two of them where you need equipment.
Brad: So, you can just use a pillow or use a ball. Make sure you get a ball that’s kind of soft and squishy.
Bob: Where’d you find this one, Brad?
Brad: I don’t know, I was just at some store and there they were at the end of the isle. They were like $2.99 so I took three of them.
Bob: There you go. They’re fantastic to just have laying around or just steal from your kid.
Brad: Yeah, well the grandkids want them but they’re mine.
Bob: They are good for dodgeball.
Brad: Oh yeah, and you adjust the height of the ball, if you’ve got that dowagers hump, you
know that hunchback right up in there is a nice place for it. Actually, I want a little bit of air out of this, I’m going to get one of those pokey things that you blow them up with. It’s got the hole, and I’m going to let a little out.
Bob: I like it the way it is, to be honest, but it’s a personal preference. Alright, next one is hanging. So, if you have like a pull up bar or you have a branch or what’d you say, you had a friend, Brad?
Brad: Yeah, he’s a carpenter, does work on our house, he’s got one of those covered trailers to keep his equipment and he has a bar in there so he can hang throughout the day.