Q&A for How to Improve Your Posture

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Question

Which strengthening exercises improve posture?

Eric Christensen, DPT
Physical Therapist
Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.

Eric Christensen, DPT

Physical Therapist

Expert Answer

Exercises like resistance rows or resisted lat pulldowns work well if you have exercise band or weights lying around. For a simpler option, try squeezing your shoulder blades back.

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Question

How do you fix posture with a foam roller?

Eric Christensen, DPT
Physical Therapist
Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.

Eric Christensen, DPT

Physical Therapist

Expert Answer

Take out a foam roller and run it lengthwise down your spine, keeping your tailbone and the back of your neck supported. Then, let your arms drop to the side as though you're making a snow angel—this helps open up your chest and mid-back, which reverses any slouching posture.

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Question

What stretch can I do to correct my posture?

Eric Christensen, DPT
Physical Therapist
Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.

Eric Christensen, DPT

Physical Therapist

Expert Answer

Try the doorway pec stretch. Stand in front of a doorway with 1 arm resting flat on the doorframe, positioning your elbow 2-3 in (5.1-7.6 cm) above your shoulder. Then, step forward with the leg opposite from your arm. As your weight shifts forward, you'll feel a pull through the front of the chest, which helps reverse any slouched posture.

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Question

How can I fix my posture while I'm sitting.

Karen Litzy, PT, DPT
Physical Therapist
Dr. Karen Litzy, PT, DPT is a licensed physical therapist, international speaker, owner of Karen Litzy Physical Therapy, PLLC, and the host of the Healthy Wealthy & Smart podcast. With over 20 years of experience, she specializes in a comprehensive approach to practicing physical therapy utilizing therapeutic exercises, manual therapy, pain education, and home exercise programs. Karen holds a Master of Science in Physical Therapy and a Doctor of Physical Therapy from Misericordia University. Karen is a member of the American Physical Therapy Association (APTA) and is an official spokesperson for the APTA as a member of their media corps. She lives and works in New York City.

Karen Litzy, PT, DPT

Physical Therapist

Expert Answer

Shrug your shoulders up really high towards your ears, then shift them back and down. Turn the palms of your hands forwards in the direction that you're looking and try reaching to the ground. What you've just done is repositioned your spine and shoulder blades together to a neutral position! Try to maintain that position for the next couple of minutes and then get up and move around.

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Question

How should I use a pillow?

Luba Lee, FNP-BC, MS
Board-Certified Family Nurse Practitioner
Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.

Luba Lee, FNP-BC, MS

Board-Certified Family Nurse Practitioner

Expert Answer

Pillows should support the natural curves of your spine and depending on the position you sleep in, they can assist in proper and supportive spinal alignment. For example, if you sleep on your back, then use a pillow to support your neck. Pick the pillow that is not too high and not too low but fits and keeps your cervical spine (the area of your spine in your neck) neutral. It should not be flexed forward or extended back. Also, if you sleep on your back you may use a pillow under your knees to keep the lower curve of your spine neutral. This is especially useful if you have low back pain. But even if you don’t have back pain, having a pillow under your knees will feel good and relieve the pressure on your lower back. If you sleep on your side, use a full body pillow and place it between your arms and legs in addition to the head pillow that keeps your neck leveled with the shoulders. These methods are aimed at keeping your spine neutral and supporting its natural curves.

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