Bodi Empowerment - Dr Ken Nakamura Downtown Toronto Chiropractor : Dr.
Ken Nakamura Downtown Toronto Chiropractor |Sports Injuries
24/02/15 18:03
How to Improve Posture: 4
Upper Back Exercises
By Dr Ken Nakamura+
Do you have a rounded upper back?
This can be the cause of your neck
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pain, stiffness and headaches.
Do you want to feel better about
yourself and exude confidence with
great posture?
This issue teaches you ways to help
the rounded upper back problem
that is prevalent in our sitting
society.
See Also: The 5 Best Exercises For
Your Stiff Neck
So you have a rounded upper back and
you cant keep a straight back for more
than a couple of minutes. The reason is
muscle imbalance. The muscles of the
chest are too tight and the muscles in the
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back of the spine are too weak.
How can you fix this? Stretch the chest
musles and strengthen the muscles at the
back. This Toronto Chiropractor does his
best to do the following stretches 3-4
times a week.
You need to stretch the pectoralis
minor, pectoralis major and
strengthen the upper back (thoracic
muscles).
Stretch the Pectoralis Major and
Minor
#1 Pectoralis Minor Stretch
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Stand at a corner or doorway opening
with your arm at shoulder height.
Step forward.
Rotate your body awat if you dont feel
a stretch.
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Stretch for 30-60 seconds 3
times.
#2 Pectoralis Major Stretch
Stand next to the wall and extend your
arm back.
Rotate your body away from the wall.
Stretch for 30 -60 seconds 3
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times.
#3 Strengthen Your Upper Back:
Prone Cobra
Lie facedown on the floor.
Contract your gluteus maximus (butt
muscles) and raise your chest and arms
off the floor.
Point your thumbs toward the ceiling.
Bring your shoulder blades together
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with a hard contraction, while pushing
them toward your tail bone.
Hold for 10 seconds 3 times. Work
your way up to a total time of 60
seconds without rest.
#4 Stretch the upper back
ligaments
Roll up a towel (4 inches/ 10 cm ) and
either tape both end or put an elastic
band around it
Put the roll under the apex of your
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upper back
Lie on it for 30 seconds and work your
way up five minute
You should do all these exercises 4 times
a week. Start by doing the Wall
posture check explained below, right
before and after your stretches.
You may start to see some changes every
time you do the exercises.
Better yet take a before and after
picture 4-8 weeks after doing the
exercises on a regular basis.
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Wall Posture Check
1. Stand facing away from the wall and
put both feet against the wall.
2. Find where your body touches the wall.
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See Also: Correct the Exaggerated
Posture In Your Low Back
Correct Posture Should Be:
Touching the wall at the: Hips,
Shoulder blades, back of your
head.
Your flattened hand should just fit
between your lower back and the wall.
Your head should touch the wall flat
without having to extend your neck
backwards. In other words your nose
should not move up or down so you
can reach the wall with the back of
your head.
You will likely see that your posture
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correlates to one of the postures in the
picture above. Most likely:
Kypholordotic Posture
Sway Back Posture
Forward head posture
If you do these exercises 4 times a week
your posture should improve. Send us a
picture of your before and after
pictures to
drken@[Link] or leave
a comment below.
Tell us what you think in the comments
below and like us on Facebook. I will
answer all questions in the comments
section here at this downtown Toronto
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Chiropractic clinic.
Author
Dr Ken Nakamura
Who is Dr. Ken? Im a father, spouse,
chiropractor, and I love what I do! I
created Bodi Empowerment to bring you
and everyone-else safe and eective
methods for self-treatment by basing my
articles on research to everything I can.
Still many parts will be based on 18
years of experience, seminars, and
collaboration with other health experts;
which means you will get opinions as
well. Sometimes my articles wont agree
with what is currently accepted, but I am
not here to please everyone. Im here to
empower you through the knowledge
that I give you. Dr. Ken works at
Rebalance Sports Medicine in
downtown, Toronto.
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Related Posts
Posture: Top 4
Websites For Core
Exercises
Custom Orthotics:
Caution When Getting
Orthotics
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Do You Need
Orthotics? Orthotic
Guide
Healthy Standing
Posture To Reduce
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Low Back Pain
Advanced Posture
Exercises For Your
Rounded Upper Back
2015 Dr. Ken Nakamura Downtown
Toronto Chiropractor |Sports
[Link]. All rights reserved.
Reproduction is prohibited without
explicit Permission of
Dr. Kenji Nakamura. Use of this web site
constitutes acceptance of the
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[Link] Terms of Use
and Privacy Policy. The material
appearing on [Link] is
for educational use only. It should not be
used as a substitute for professional
medical advice, diagnosis or treatment.
BodiEmpowerment is a registered
trademark.
Bodi Empowerment is an online health
magazine. We are dedicated to
empowering people, by guiding their
step-by-step self-treatment, in areas of
rehabilitation and nutrition. We are
headquartered in the financial district of
downtown, Toronto.
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