Stretches Using Posture Medic

The Posture Medic will help you lengthen all those tight muscles that are preventing you from straightening you back. These Posture Medic stretches are specifically designed to identify which muscles are tight and to relieve that pressure. Doing these stretches 3-4 times per day or as you notice your muscles tightening up, will increase your range of motion and relieve muscular pain. Each stretch only needs to be held for 5-15 seconds and you’ll notice a difference!

Stretch #1 — Neck Flexion Stretch

  1. Start in a standing position while holding the Posture Medic out in front of you by the handles - with your palms facing each other, shoulder width apart. Have the feet hip distance apart.
  2. Raise your arms overhead to rest the stabilizer on the back of your head.
  3. Pull the hands forward with the elbows bent at your side until the Posture Medic is secure.
  4. Gently pull forward and down with the handles, guiding your chin down toward your chest. Stop when you feel resistance and a pulling stretch in the back of your neck.
  5. Hold still for a stretch for 25 seconds. Rest 5 seconds and then repeat for another 25 second hold. This stretches the cervical spine's suboccipital and paraspinal muscles which commonly cause tension headaches.

Tips

  • Do not engage your neck muscles to resist the movement.
  • Keep your elbows in front of you near your chest as opposed to outward.
  • Please note: this exercise may alternatively be done sitting in a chair.
Posture Medic Stretch 1
Posture Medic Stretch 2

Stretch #2 — Upper Trap Stretch

  1. Start by holding one handle of the Posture Medic in your right hand while standing with the feet hip distance apart.
  2. Place the other handle under your right foot and stand upright with the right arm straight at your side. The Posture Medic is now being used as an anchor to anchor down your right shoulder.
  3. With the left hand, grab the back of your head and pull your head toward your left armpit.
  4. Hold still for a stretch for 30 seconds. The purpose of this exercise is to stretch the upper trapezius muscles that run from the neck down toward the shoulders.
  5. Relax and repeat on the other side.

Tips

  • Do not engage your neck muscles to resist the movement.
  • Allow the Posture Medic to pull the shoulder down and avoid letting it raise up toward your ear.

Stretch #3 — Side Neck Stretch

  1. Start by holding one handle of the Posture Medic in your right hand while standing with the feet hip distance apart.
  2. Place the other handle under your right foot and stand upright with the right arm straight at your side. The Posture Medic is now being used as an anchor to anchor down your right shoulder.
  3. With the left hand, grab the right side of your head and pull your head toward your left shoulder.
  4. Hold still for a stretch for 30 seconds before relaxing. The purpose of this exercise is to stretch the scalenes and slightly the sternocleidomastoid (SCOM) muscles on the sides and front of the neck. You can look up slightly to target the SCOM muscle more. The SCOM muscles can often cause jaw pain, so this stretch can help reduce or prevent TMJ symptoms also and not just help posture..
  5. Repeat on the other side.

Tips

  • Do not engage your neck muscles to resist the movement.
  • Allow the Posture Medic to pull the shoulder down and avoid letting it raise up toward your ear.
Posture Medic Stretch 3
Posture Medic Stretch 4

Stretch #4 — Chair Thoracic Extension

  1. Begin by sitting in a chair that has a low back on it or move your buttocks about halfway to the front of the chair seat if your chair has a very low back. Have the legs bent in front of you and a tall posture and the feet hip distance apart.
  2. Place both hands behind the head with the elbows outward.
  3. Gently lean back over the back of the chair to extend the spine for 2 seconds.
  4. Return to the starting position.
  5. Repeat for 15 repetitions. With each repetition, you may be able to go farther as mobility and flexibility improves. The purpose of this exercise is to mobilize the thoracic spine and briefly stretch the pectoralis muscles. When the thoracic spine doesn't move well, the cervical spine and the lumbar spine have to compensate to make up for it which can lead to many different spine and muscular dysfunctions.

Tips

  • Have the elbows angled outward as opposed to forward in front of you.
  • As you lean back over the chair, allow the elbows to drop as gravity pushes them downward.

Stretch #5 — Chest and Shoulder Stretch

  1. While standing, begin by holding both Posture Medic handles directly behind your hips with your palms facing forward and elbows straight. Have the feet hip distance apart.
  2. Slowly raise your hands toward the ceiling while pushing the shoulders back and the chest forward.
  3. Hold for 25 seconds. Rest for 5 seconds and then repeat again for 25 seconds. The purpose of this exercise is to stretch the pectoralis muscles, the anterior deltoids, and the biceps. If the chest muscles are shortened, they cause the shoulders to round forward, so it's crucial they be stretched to allow for proper shoulder range of motion.

Tips

  • Be sure to go slow while raising the arms and only lift them within a comfortable range of motion for you.
  • Keep your torso upright and avoid rounding.
Posture Medic Stretch 5
Posture Medic Stretch 6

Stretch #6 — Mermaid Side Bend Stretch

  1. Sit in a chair with an upright posture, legs bent, and feet hip distance apart.
  2. Place your right hand on the chair to the outside of your thigh.
  3. Reach your left arm overhead with a slight bend in the elbow as you bend your entire upper body and torso to the right.
  4. Hold for a 30 second stretch. The purpose of this exercise is to stretch the latissimus dorsi muscles and the quadratus lumborum muscles in the low back. These muscles love to spasm and tighten up due to our daily activities and lifestyles which can lead to low back pain and poor posture. Keeping them mobile, along with learning to lift heavy objects with the legs instead of the back, can be monumentally helpful.
  5. Return to the starting position.
  6. Repeat on the other side.

Tips

  • Be sure to keep your hips planted on the chair.
  • Take deep breaths into the ribs for a deeper stretch.
  • Please note: This exercise may alternatively be performed in standing.

Stretch #7 — Lat Stretch

  1. Begin with both arms directly above your head holding your Posture Medic with palms facing out.
  2. Slowly lean to one side until your feel the stretch.
  3. Hold for 5-15 seconds.
  4. Return to starting position.
  5. Repeat on other side.

Tips

  • Be sure to go slow.
  • Take what your body gives you, never force a stretch!
Posture Medic Stretch 7