Straighten Up Montana
It’s hard to believe it’s a new year, where did 2021 go? If you enjoyed your holiday break as much as I did you are certainly ready to send those kids back to school! While heading back to school after a longer break can take a toll on our kids both mentally and physically, I want to reiterate the importance of their posture. This includes back pack wearing and sitting at their desk, along with all that screen time at home. So, as I think back to those good old days when I was stuck carrying around a backpack, back when the one shoulder look was in, thanks Saved by the Bell, I’m glad kids today aren’t too cool to wear their back packs on both shoulders, but I secretly can’t wait until the roller back pack comes in too style. Why, do you ask? Because I see far too many kids today with horrible posture which then follows them to adulthood. I believe that this bad posture starts with carrying around our back packs and then slouching all day in a desk…the dreaded student posture. This leads to back pain, neck pain, and headaches. So, while I know I can’t convince kids to roll around their back pack, it’s way to “nerdy”, I can at least give them some easy exercises to do at home (and if they aren’t afraid, at school too ;) that can really help develop strong postural muscles. And parents don’t be afraid to do these too…especially if you sit at a desk and computer all day.
So, Montana, let’s straighten up! These exercises can all be done in 3 minutes and are designed to help promote a healthy spine. If any of these exercises cause pain call your family chiropractor and get your spine checked before starting this exercise routine.
First off let’s start with good posture before we dive into the exercises.
* Stand straight and tall with your head high
* Put your ears, shoulders, hips, knees, and ankles in a straight line
* Pull your belly button in toward your spine
Exercise 1: Trap Opener- do this for a count of 15
* Breathe deeply and calmly. Relax your tummy
* Let your head hang loosely forward, and gently roll if from one side to the other
* Using your fingers, gently rub the area just below the back of your head
* Relax your shoulders and roll them backward and forward
Exercise 2: The Stars- repeat each side 2 times
* The Tilting Star
* Spread your arms and legs into a star
* Breathe in as you slowly stretch one arm over your head and slide your other arm down your leg
* Relax at the end of the stretch and don’t forget to breathe
* The Twirling Star
* While in the star position, turn your head to look at one hand
* Slowly twist your entire spine to watch your hand as it goes behind you
* Relax at the end of the stretch before returning to the starting position and doing the other side
Exercise 3: The Flying Friends
* The Eagle- Repeat 3-5 times
* Put your arms straight our and pull your shoulders together in the back
* Breathe in and slowly raise your arms until they touch together over your head
* Breathe out and slowly lower your arms to your side
* The Hummingbird- Keep it going while your count to 10
* Put your arms out to the sides with your hands up and pull your shoulders together in the back
* Make small backwards circles with your hands and arms
~ Dr. Ali